To perform squat exercises later start sprinting distances up to 50 meters is the same as the squat exercise then start sprinting distances up to 30 meters, but the repetitions between 4-6 times and rest periods or energy recovery ranged between 3-4 minutes.
Start squatting exercises then sprint distances up to 100 meters
This exercise is similar to the above exercise, but the speed will be divided reaction immediately before the start, period, acceleration up to a maximum distance of 60 meters and 20 meters at last increased speed until the finish line.
This exercise is done in the form of the race, the start of the movement, the movement quickly run up into the finish line. This exercise is not done with repetition, as students do in the form of a quick run with maximum speed.
Squat exercise then start sprinting distances up to 200 meters
This exercise is similar to the above exercise, but the use of force can be said to be not much different from the 100-meter dash. 200 meter runners are needed speed equal to the speed of 100 meters runners.
At the 200-meter run movement takes a more loose and the rhythmic steps. Running technique which is commonly known as 'the float'. Ran around the corner also requires special techniques. Runners must perform floating movement in the corner also requires special techniques. Runners must perform floating movement with a little skewed to the left, swing your left arm slightly in, repulsion stronger left foot as well as a bit of weight to shift to the left in relation to the body leaning to the left.
The power setting guidelines for the 200 meters is as follows:
a. The first 60-meter run at full speed
b. The next 90 meters reached by floating
c. Residual distance of 50 meters with a maximum speed reached.
