What to do to get ready for sprinting?

Question

I'm usually a distance runner in track, but I know I can run way faster, and I have terrible stamina so I'm thinking sprints.
I also do 100m hurdles.
Anyway, what could I do to get ready? Like stretches, warm-ups, etc.
I think we're trying out with the stopwatch in 3-4 days.
My first time ever on 100m sprints was 17.3 but my timer messed up.. next time was a practice and I got 16.1. I'm in 8th grade, and these times were last year. Fastest in my grade was 15.9. Thanks for any tips to get me ready!

Answer 1

sprinting is a maximum output activity needing a good warm up
Easy, steady running increasing the blood flow through the body
Your stretching routine should include exercises that develop balance (equal function of opposite muscles), flexibility (elasticity of muscles), and mobility (range-of-motion).

Warming up should at least consist of the following:
5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)
Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness.
General sprint warm up drills
Walking on Toes
Aims - develop balance and strengthen the lower leg muscles (reduce shin splints)
Amount - two repetitions over 30 metres
Action - walking on the balls of the feet - free leg to be lifted so that the thigh is parallel with the ground, lower leg vertical and the toes dorsi flexed (this end position can be held for a second or two to develop balance and a feel of the free leg position)
Walking on Heels
Aims - develop balance and strengthen the lower leg muscles (reduce shin splints)
Amount - two repetitions over 30 metres
Action - walking on the heels of the feet - free leg to be lifted so that the thigh is parallel with the ground, lower leg vertical and the toes dorsi flexed (this end position can be held for a second or two to develop balance and a feel of the free leg position)
Butt Kicks
Aims - develop correct leg sprint action in the mid section following the drive off the rear leg
Amount - two repetitions over 20 metres
Action - fast leg movement on the balls of the feet - drive the knee up and bring the heel to the underside of the backside and the thigh parallel with the ground
Skips
Aims - to develop correct leg and foot action in preparation for the foot strike
Amount - two repetitions over 30 metres
Action - skipping on the balls of the feet - free leg to be lifted so that the thigh is parallel with the ground, lower leg vertical and the toes dorsi flexed
Side strides crossover
Aims - to increase flexibility and range of hip movement
Amount - two repetitions over 30 metres
Action - steady jog sideways on the balls of the feet - right leg across the front of left leg, left leg across the back of the right leg, right leg across the back of the left leg, left leg across the front of right leg and repeat this sequence.
Skip and clap
Aims - to increase flexibility and range of horizontal leg movement
Amount - two repetitions over 30 metres
Action - skip on the balls of the feet - bring the whole leg up so it is horizontal with the ground, toes dorsi flexed and at the same time clap the hands together under the leg. The arms then come back up to the side to form a crucifix.
Skip Claw
Aims - to develop the claw action of the leading leg
Amount - two repetitions over 30 metres
Action - skip on the balls of the feet - bring the whole leg up so it is horizontal with the ground, toes dorsi flexed and then pull the lower leg down so that the ball of the foot claws the ground pulling you forward

Speed Session
10 × 30 metres at race pace from blocks with full recovery
3 to 4 × 80 metres at race pace with full recovery
if you are lacking in Speed Endurance to finish off a 100m or 200m race you could do sessions like this
- 2x 3 x Flying start 60m runs at high speed with rests of only 90s

Sprining requires also mental processing
Learn to run your own race whether your competition is next to you or several lanes away
Work on a quick and consistent reaction to the gun by training for this aspect on a regular basis.

Answer 2

ok, well i've been doing track and cross country for a while now, and some of the things i do to condition and improve for meets are some of these:

*jog about a mile and a half each day-you don't have to beat any records or go fast at all as long as you're running...keep a steady pace

*write down your previous running records and each time you run, try to beat your score-set goals for yourself so you have something to aim for

*maintain a healthy diet...try to eat mostly carbs before races...it helps you not to get cramps and gives you energy

*don't drink gatorade until AFTER the race...that slows you down and drains your energy

*drink plenty of water all the time

...i hope i was able to help you, good luck!! <3 xox

Answer 3

practice, practice, practice!!
and stretch and try to run everyday!!
don't forget to stretch!1
good luck and best wishes!!

Answer 4

lose weight or drink lots of water but dont over presure yourself