✔ 最佳答案
My suggestions are as follows:
1) 1500 m
In the training part, you can practice each weekend in a sports field or just a garden for running "continuously" around 3000 m per time. You need to train your lung volume ( 肺活量 ) and the longer race can ensure you have sufficient condition to run 1500 m well from 1st to the last second.
We can also work out some strategies and see if they could help to diminish your running time. In a race it depends a lot on how the athletes of your competitors run ( I mean the pace ). If they block you from running at Lane 1, surely your result is worse. So your own professional judgement on the track is very essential.
If your lane is blocked, judge whether you should let her first or increase the speed to past her. Which one is better? The decision making ability can be improved from more experience / analysis before the match. They can be worked out within on-court training.
2) 400 m
Minimize your reaction time to 0.15 s first. Most atheletes start too late after they hear the sound which must be improved. For the top atheletes in the world, they use 0.09s to 0.15 s only to react and start. ( The nomrla reaction time for human is 0.2 s ).
Second, you need to train the leg muscles more so if you keep on running at a faster rate, you wold not feel them tired and you still have energy exerted to keep the speed. You definitely need to train your explosiveness in normal practice.
More, make sure you are not affected by the pace of others and just use your own pace to run. Just keep having some regular exercises daily to maintain the state.
3) Long Jump
Most difficule one for you hardly have site to improve your skills. But you can increase the speed by drilling a sharp start and keep on increasing speed in the 30 m. Use the 400 m training method to upgrade your explosiveness can help a lot.
I hope my advice here can help to relief you.
參考: Mathematics Teacher Mr. Ip
