How can I improve my sprinting?

Answer 1

Good question. Sprinting is all about explosiveness. Explosive starting power off the gun, and explosive speed. To improve your sprinting there are several things you can try. Here are a few of my recommendations.

If you live somewhere near a beach try doing sprints in the sand. Because sand is soft unlike pavement your legs and feet absorb almost all the impact. Not only does this make it easier on your knees, but it makes the effort level that much harder. Try doing interval sprints (for instance sprinting 100 meters, and walking back to the start, repeating 10 times).

Skip rope. Jumping rope helps with physical conditioning, total body co-ordination and quickness. Alternate between two foot hops, and single foot hops. Aim to skip non-stop for 3 minutes, rest for 1 minute and repeat 3 times.

If you live near a hill try hill runs, or do sprints on a treadmill with a significant incline. Running on a incline works the leg muscles harder, and more force must be exerted to drive yourself forward with each stride. This can lead to significant improvement when running again later on a flat surface.

Ground starts. This drill involves lying face down on the ground and on a partners command, driving yourself up and sprinting 10 yards, walking back to the start. The goal of the drill is to teach you to stay low and get a good thrust off the start.

Do football drills. Football players require speed in almost all aspects of their game. Set up 4 cones in a square shape, each spread about 20 yards apart. Sprint out ahead to the first cone, shuffle over to the second cone, back pedal to the 3rd cone, and shuffle to the last cone, alternating crossing your legs inside and out. This drill will help you build speed and agility.

Work on your abs. Your abdominal muscles help power you off the line, and are used to help drive your body forward. A strong core is essential for speed in sprinting (think of the last time you saw a sprinter or running back with a pot belly). Make sure you do a variety of crunches and ab exercises each week to build up core strength and stamina (head over to this link for good exercises for your abs http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals)

Hit the weights. Sprinters develop a lot of the power and explosiveness in the weight room. Try some of these moves to help with your speed.

-Dumb Bell Squat Jumps (Holding a light dumb bell in each hand squat down to a 90 degree angle then forcefully jump as high as you can, landing with soft feet and knees slightly bent)

-Box jumps. Set a box at about 2 feet high and climb on top of it. Step off the back of the box with both feet, and two foot jump back onto it the moment your feet hit the floor. Repeat as many times as possible, rest for 3 minutes and repeat the procedure 3 times. This move helps with quickness off the ground.

-Lunges, with or without weights. If you don't use weight attempt to do them quicker than you would with weights.


I hope this at least gives you a good start, and hopefully you will attain your goal of improving your sprinting. Good luck!

Answer 2

use S.P.O.R.T to make yourself a training programme S-specificity- make it specific to what u would like to acheive P- progression- gradually make your training sessions harder O- overload- R- reversability- think of safety precautions as if u get injured all your hard work will be lost. also DONT BECOME LAZY! T- tedium avoidance- make sure you keep your training sessions interesting by changing you workout etc using different types of training now back to overload To overload use the F.I.T.T principles F-frenquency I- intensity T- type T- time by changing any of these factors it will make your training harder so your sprinting will improve quicker. but be careful overloading too much may result in injury for improving sprintin i suggest using interval training: set up a distance say 50 metres now think how many times you are going to sprint the distance how long you wait until you sprint back etc for example i will sprint 50 meters 5 times with 5 seconds in between each sprint then after i have sprinted it 5 times i will have a minute break then start again i will do this process 3 times and that will be my session then use progession and change the 5 sprints to 6 then 7 and so forth hope this has helped :)

Answer 3

The best way to improve you time is to work on your start. If you are last out of the blocks, it won't help you to win.

Experiment with different block settings until you find what works well for you. Always anticipate the gun. Start with you weight way forward, over your arms. This leaves your legs "unloaded" and ready to explode off the blocks. LEAP out of the blocks and get your feet on the running surface as quickly as you can so you can begin accelerating immediately. DO NOT take a big first step out of the blocks, this will actually slow you down.

Run fast!

Answer 4

practice. just sprint more. and ur body will get healthier. set little goals for u do. like sprinting faster for how ever long or sprintin a certain distance

Answer 5

you need to train the muscles and the CNS with explosive movements like squats, dead lifts, power cleans, etc. also plyometrics will definetly help. for sprinters creatine is a very good supplement to use. sprinting relies very heavily on ATP

http://www.exrx.net/Lists/PowerExercises.html

Answer 6

A good way is to do intervals around the track and stay hydrated and eat carbs, the more energy you have the better you run

Answer 7

running from the cops