im 13 and run a 6.0 flat on my 40 time what can i do to decrease that and icrease my speed?

Question

what kind of exercises can i do at home without using dunbells or other workout tools

Answer 1

At 13 your body is beginning to change naturally to make you a better athlete. I wouldn't worry much about dropping time over the next year. Just staying in shape will help you develop in the best way possible.

I have been a track and field athlete for years. I was never fantastic at any team sports but had good enough athleticism to see the field for basketball, football, and baseball. The key things that I took from track that helped me in other sports were the workouts. Training your body without weights is certainly your best option for another 2-3 years. Here is my suggestion to workout without purchasing anything that will make you a better all round athlete, dropping your 40 time significantly:

1) Run one mile everyday. Your 40 time won't get faster from running farther than that. Training for long distance running will not make you faster when you sprint, it may actually make you slower. Try running 16 - 100 meter sprints (basically run down a football field 16 times. Take short breaks between each run, no more than 2 minutes. If you don't have a field near your house, simply run up and down your block at a distance that you feel comfortable running. Run hard but not sloppily. The better you become at running at 80-90% of your potential, the faster you will be when you sprint. Focus on your form (elbows in, pumping fists, smooth strides).

2) You need to do push ups, sit ups, crunchs, pull ups. At your age, you want to keep the resistance placed on your muscles limited to your own body weight. If you do 100 push ups, 200 sit ups, 200 crunches, and 10 pull ups per day you will see a drastic improvement in the way your body feels when you run. If you stay true to this suggestion, you will become the best all around athlete in your class after less than 2 months. Running will seem more fluid, more natural. You will run faster as your muscles harden and start to ripple even if you don't get bigger from the workouts. Do not underestimate the importance of strong ab muscles for a runner.

3) Improve your leg strength. Try kneeling down and jumping straight up in the air as high as you can without losing balance, land, and repeat several times. If you are doing it correctly, your legs will burn meaning you are getting stronger. Kneel and leap forwards like a frog as far out as you can go without losing balance. Repeat several times. Take your backpack (which I'm sure is heavy at age 13, I know mine was!) and wear it like you were going to class. Face a wall and move from normal standing position to the tips of your toes. Use the wall for balance if you lose control. These are calf raises and they burn too. You should notice the pattern that getting faster is something that is earned through hard work and discomfort.

4) Don't be afraid to go for it. No one can make you faster but you. Never let anyone shake your confidence. People will always doubt you in life because someone doubted them. The will to be a champion can put a ring on you finger and more importantly can make you happy just by working hard. Michael Jordan didn't get on the Wheaties box by practicing XBOX. Peyton Manning wasn't born with the ability to make the perfect pass. Tiger Woods lost hundreds of times before he was a millionaire. What you get out of life is what you put in.

Good luck!

Answer 2

Without ANY kind of exercise equipment it will be difficult, but not impossible.....Of course, you need to run, but more than just jogging. You need to practise sprints. Run all out for about 15 seconds and then walk for 30 sec to a minute and run all out for another 15 seconds. Repeat this 6-10 times 3-4 times a week.

If you are going to try any weighted sprints it would be best to attach the weight as low as possible (around the ankles) to avoid any unnecessary stress on too many joints, especially at 13 years old.

Body weight squats are good. Find a chair and perform one-legged squats, they will be difficult at first, but are a great leg exercise. You definitely have to find a way to increase your hamstring strength because that is where most of your speed comes from. Leg curls are good (with equipment) and you can also use an exercise ball and lay on your back with your feet on the ball and curl your legs toward your body, this will strengthen them as well.

Keep at it and the time will drop, your only 13, you have plenty of time. Good luck and be careful.

Answer 3

Well, can't teach speed, Kid. But stretching(everyday) helps out a lot. Also, practice on developing a nice, smooth stride while running. And when you're starting off at the line for your 40(and your in maybe a 3-point stand, or in a 100 meter dash position), don't be so quick to pull your head up as soon as you start sprinting. You have to ease your head up slowly while charging after your start. You'll learn more about that if you run track(((which is something you should participate in))).

Answer 4

You're 13....let your body develop a little more. Keep running, but let puberty take it's course. At 13 your muscles are just starting to develop into what you'll need for a long career in sports. Although, some safe things you can try are running in a pool...the water creates great resistance; joggin with 5# (maybe 2#)weights around your ankles; lunges; running stairs.

Answer 5

Run lots of hills. I am only 5'8" and i ran a 4.5 40 back in high school. I ran a lot of hills with ankle weights on some of the time. Running back down the hill will lengthen your stride and this will help your 40 time. I ran this 4.5 at 17, so give yourself some time, your young.

Answer 6

Start by doing lunges. This will build your quads and hamstrings (thigh muscles). Practice makes perfect. Keep sprinting. Have someone time you and keep running. The more you sprint the better you will get. Also do standing jumps. This will help your fast twitch muscles which make you run faster. Good Luck!

Answer 7

Wind sprints are great. They build the leg muscles AND lung capacity.

Try running with ankle weights and if possible, try running with a parachut. When they come off, you'll fly. You will cut at least a second off that time.

Answer 8

The best way to gain speed is to get a cone and jump over it side ways 3-4 days a week and + the # of jumps every time.

Answer 9

try for about 2 weeks if your already in shape, and run up steep hills.. and i mean run..

then after 2 weeks run the 40 again.. you'll drop more than a second. but again be true to yourself when you work out.. just going through the motion won't do you any good.

Answer 10

Stop eating junk food and get off the comp and do something active. Your 13 youll be fine. Why would you worry about this at 13. You just hit puberty go have fun.