Are these realistic goals for my races under 10.95 in the 100m, 200m-21.95 400m 49.7 my sophmore times are:?

Question

100- 11.4

200- 22.77

400- 53.17

do you think with weight lifting and training all summer...im quitting football and am going to train during the fall and im running indoor track that i can get these goals

Answer 1

There is a lot that goes into sprinting.  Basically it depends on how close you are to your athletic potential and how good your coaching is.

I have trained athletes that have a ton of mechanical issues to work on. I had a female athlete that droped her 400m time by 4.5 seconds in a season and actually 2.5 between meets.  This was due to a mechanical issue that was preventing her from running efficiently.  So without seeing your form, I cannot make an educated decision, but you have aggressive goals.  I would say that between soph and senior that they may be doable, but in one year it will be difficult.  

Here is my advice on running faster.  First, you are going to hear a lot of advice. Run faster, hit the weight room, etc. will gain a training effect from almost any program. For example, you show up at the beginning of the season having done nothing. It is pretty difficult for a coach to make you slower over the course of a season. You go through a program and you will improve by the end of the season. Most of the time you will improve -- it is called "training effect".  Stay away from "get quick fast" advice.  Tools like parachutes, weight vests, etc may be good as a once in a while exercise, but they can take away from your form.

For serious athletes, there are 2 ways to get faster. One is to make your movements more efficient (think of a distance runner who tend to "bounce" when they run and arms sometimes are out of sync). The other is to put more power into the ground (Coach Isaac Newton said for every action there is an equal but opposite reaction).

Efficiency of movement. You are going to explode out of your stance at approximately 45 degrees. In order to do this you are going to have to ensure that you are strong enough. Some exercises that you can do is to lean against a wall at a 45 degree angle. Bring up one of your knees and that ensure that your legs are parallel. This is the position that you will be in out of the blocks. I went through a 90 minute training session on just how to get in the blocks and the first step so I am simplifying it a lot. Over the next few steps you will go from 45 degrees to a slight lean forward as you move from accelleration to a max velocity run. Your striking foot in front of you should land approximately 6 inches in front of your body. Many people strike in front of this because they point their toes. You want your feet to be dorsiflexed (i.e. picture an ankle with a good taping). This will ensure that you are "pushing" yourself forward using your glutes, rather than pulling yourself forward using your quads. Remember what Coach Newton said!

Power: explosive power. Full body movements are key. Think of cleans or snatches. If you look at the movement from a sprinter in their blocks to the explosive first step, they are using the same muscles and movement as the first part of a clean or snatch. Hips are explosively moving forward so that the body is straight even though it is at a 45 degree angle. Even plyometric jumps are goods. You want to focus on higher weight and lower repetition. You are not going to be doing 10 reps, but rather more like 4-6. Focus on getting your hips and glutes involved (the explosiveness of your hips moving forward is what brings the weight up). This will help with getting your hamstrings involved too. Think about the pelvic tilt of a world class sprinter. They look like the strut everywhere they walk. It is actually because they have strengthened those muscles so much it has tilted their hips.

Efficiency is the best methodology. If you are efficient in your movements, you will run less tired. If you are running 2-3 miles at a time, you are working your slow twitch muscles. You want to be a fast twitch machine! Instead look to be in shape. In the off season, do cross training. When you get to the mid-late winter time, then you need to focus more on your event. Get some endurance work but shorter sprint type workouts with rest. Run some multiple sprints at about 60-75% of your best time. As you get closer to the season, you will run less (closer to your desired distance) but at a higher speed. This will be closer to 80-90% of your best time.

Hit the weight room. Focus on developing your glutes, hamstrings, and obliques. This will ensure that you don't have muscle imbalances. Runners tend to have strong legs but weaker upper bodies. You can do secondary exercises for arms, calves, shoulders, etc, but focus on primary!

Newton's Law never changes. Remember - efficient movements and dorsiflex for power.

Good luck!

Answer 2

I think that if you try hard anything is possible.

Answer 3

your sophomore times are good, dont get me wrong but breaking 50 is a huge mental barrier as wells as your other times. Im not saying you cant but it will be extremely impressive if you do hit those times. By your senior year you should be able to hit those.

Answer 4

lol we have the same 100 times

but you kick the c**p ooutta my 200

i say take the advice from the guy that wrote so much, thats what im doing as I would like to get under 11 in the 100 as well

Answer 5

I think you current 400m time should be faster, i run a 53 second 400 but only 24.5 in the 200m.

By the way, how old is sophmore? in england im year 11 (age 16)