Sprinting Workouts.....?

Question

I'm trying to increase my 100m time. does any one know any drill that increase your fast twich? or a website i can go to to get great sprint workouts that produce speed?

Answer 1

A good start is critical to your race to achieve your best sprinting form the soonest and keep it the longest.

Work on your full flight/striding running action/technique, the form of running that is achieved at maximum speed in a race, practice accelerating runs from a standing or crouch start, do technique runs of 40-60 meters from a standing start, but not at maximum speed level,

Driving Accelerations
practice accelerating over a distance of 15-20 meters from a low standing starting position, with hands hanging freely in front and feet approximating a block setting, use a a driving action to accelerate over the distance.

Cadence Accelerations
Low starting posture with body piked at the waist.
Face down with neck in alignment with spine.
Quick arm cadence.
Low heel recovery on initial strides with heel recovery becoming higher as speed increases.
Quick driving action of legs in which full extension of the leg is not emphasized.
Keep back straight and strong.
Gradual raising of the torso - and focus of the eyes - as speed increases.
Foot plants executed on the front of the foot and under, or slightly behind, the center of mass.

Stick Drill Accelerations:
aim is to teach a smooth pattern of acceleration from a still start to a full-speed striding. The goal is to have each stride becoming progressively longer as speed increases. To perform this drill lay out sticks at increasingly greater intervals to force the sprinter to adapt their steps to a pattern of acceleration. For example, place first sticks 16" apart, and then add 4" inch increments to each next stick (the stick intervals will then appear as follows: 16", 20", 24", 28", 32", 36", 40", 44"). The stick drill is performed by having the sprinter accelerate from a standing start and over each stick, stepping just in front of each successive stick. The pattern of the sticks does not have to match the stride pattern of the sprinter.. In most cases it is good to have the pattern actually less then the sprinters stride pattern to force the athlete to place their foot under their center of mass. The interval between sticks increases until it reaches the maximum stride length of the sprinter, and at which point the sprinter continues sprinting without the guidance of the sticks.

Answer 2

In my conditioning practices we usually run like 10 40 yarders. This helps just with stance start, gettin faster, plus there wont be many other times in football u'll run more than 40 yards... unless u r a huge playmaker like Devin Hester... haha. Or we'll run like 5 100's. In my opinion this is the hardest and gives the best workout... so there r a couple of sprinting exercises u can do, i also recommend ladders or suicides.

Answer 3

I suggest you find a sprinting coach. if not u can try all out sprints for around 60-100 meteres with about 2 min rest and repeat that for a couple of times. also try going to the gym and use the machines that work on ur leg muscles.

Answer 4

You need to do a combination of short sprints and longer sprints. trying doing sets of 60 metres, say 3 sets of 5 with walk back recoveries and 10 minutes between sets. Also some 150m sprints for a bit of speed endurance. 3 sets of 3 with 3 minute rests between runs and 10 mins between sets. This is a useful site. http://www.bodybuilding.com/fun/tomgreen.htm

Answer 5

yea go to jumpsole and order some . but if not that u can allways try to run longer ditances to make sure ur sprinting the whole time and take a long strides a possible without geting uncomftroble. salo if u get more flexible u WILL get faster naturall resalt, it all worked for me!!!

Answer 6

This course is good when you have to sprint and you will be fairly tired:
start and the end of your driveway (mailbox works best) and walk to the next mailbox down the street, then jog to the next. Then sprint as fast as you can to the next mailbox, then jog to one, then walk and start over again.

Answer 7

U should go 2 a speed trainer like Parisi's or Velocity's