Anyone know any good excerises to increase speed?

Question

I want to increase my sprinting speed, because I have done very well without any training at all. I can do 100m in 11.7 seconds, and im 16. Thats without any training. Is there anything I can do to drop that a little further? I'm a very good starter, I can explode very well for the first 50m, but then I start to slow down. I know I should still be speeding up or keeping the rate. Anyone have any ideas on what I could do?

Answer 1

If you are looking to improve your mile time, train by running shorter distances to build your speed. Like if you normally run 1600m try running 800m 2-4 times a week. Just eat healthy and don't eat 2 hours before you run, it will cause a sidestich.

Answer 2

To increase your speed sprinting everyday is a good excercise.

Reading your description what you lack is just the endurance or rather your stamina. Since you said you can start very well and you just slow down after the first 50m that just basically means you dont have the right stamina. The excercise for that is to jog. Not sure thia helped but hey cant blame a guy for trying.

Answer 3

the best exercise for speed is speed. Run 100s fast. You can also add drills- Highknees, bounding, azz kicks etc

Answer 4

I think you are doing great with a bit of training, possibly knock of 1.5 seconds.

Answer 5

The winter season is coming up so start about the beginning of October and train the winter

I think you have the leg speed to go under 11 secs getting you to about 11.2/4 should be possible for next season

Now gain upper body strength weights also with weights say 1kg do your arms as if you were running do this in front of a mirror so you can work on your posture (look at the olympic runners and say that is how I want to run head straight no leaning forwards or back

Do bunny hops over hurdles   say 5/6 hurdles and from the last hurdle put in a short sprint and if you can place the hurdles so your sprint is up a short hill so much the better about 5/6 reps

Stamina run say 6 reps at 75/80% of your top speed at 150Mt's if you are going to do 100 and 200 do the longer distance of 250Mt's if you can't make the full distance at 75/80% stop when you feel you are slowing down and gradually increase the distance till you can complete the 250 or 150 comfortably this sort of programme should take you to roughly January when you should start to add some speed work to your training if you want to know how to add speed email me

Answer 6

a good one is called fartlegging, on a run have sudden bursts of speed for a set distance so say you run for a mile every 200m sprint for 100m then run 200m so on and so on.

Answer 7

Try training at 150m or 20m sprints rather than just the 100m - this will give you the stamina to stop you slowing down.

Keep practising your starts

Look at resistance training while you run - sprint into the wind on a windy day for example to build leg muscles.

If you want you can do some weight training on your torso and arms, this helps, as well as the obvious legs

Answer 8

keep your head and chin lifted when you run so breathing is easier and oxygen reaches your lungs better

Answer 9

you can do speedwork, where you jog for 1 minute and sprint for 30 seconds and repeat that over and over again. we do this thing where we lunge from grass to a pole, sprint back to the grass, and jog back to the pole and repeat it.  you can try something like that. you should also try sprinting a little longer, like say 400m, just for practice so that you're 100m is easier. and also keep in mind that you're supossed to speed up, which might mean going slowing in the beginning and picking up your pace. even though you'd start out slow, you'll probably have more energy to go faster and get a better time.

i hope i helped =]

Answer 10

Hi, go here as they give you all the info on improving performance, it takes a bit of searching but should really help.

http://www.pponline.co.uk/encyc/0108.htm

It will help you control your breathing to gain maximum power and speed, its a really good forum for serious people.

Answer 11

The reason you slow down after 50m is because your muscles get tired. The fastest runners have the most muscle support force so they don't collapse at the ankle/knee resulting in shorter ground contact time. Get in a leg press machine, lift the weight with both legs but hold with one leg, on ball of foot, knee slightly bent. Hold as much weight as possible for 10-20 seconds. Do 3-6 reps two or three times a week. The strength will give you the support force/endurance to carry through to 100m.