Done with my season, what can I do to keep lowering my time?

Question

I'm done with my first track season in high school, and I'm a freshman sprinter. I'm pretty slow for a sprinter, but my time averages around 12.75 on the 100m, probably. My fastest was 12.66, which I got during the last meet of the season(We only had 4, the weather was horrible this spring).

In my school, out of just the freshman sprinters that did the 100m dash, I'm probably ranked about... 5th? So now that track season is over, I'm planning to do football in the fall, though I weigh quite little, I'm planning on attending the after-season workouts.

The schedule for the after-season workouts is Monday, Wednesday, Friday and Saturday. I'm planning to attend every day except Saturdays. But I plan to also do my own training during Thursday or Tuesday, probably alternating every week.

So during Tuesday or Thursday, what can I do to lower my time? I want to reach 11.99 by fall. I can't do parachute running or running up hills.

Answer 1

just keep running and doing 5ks and sprinting and sprinting up hill

Answer 2

In my world there is no off season. To achieve top results one must train as if the next day is a timed event. Make sure at least two days a week you are really pushing yourself to better your times. If you really deep down are willing to push through this current time you will make it. If you can ever do it once then you will know in your heart you can. Once you do achieve this time you will have to continue to work hard to be able to maintain it.

Work work and then work some more. Ms

Answer 3

ok, not being able to do any kind of pulling drills and any kind of hills is only a temporary set back-- but side note: eventually, to improve to the best of your abilities, they will need to be added-- It is definitely possible to reach your goal without them as training aids.

Do tons of sprints. short sprints ranging anywhere from 40m up to 300m-- these should be done on your off days- tuesdays and thursdays-  and you should total about 1.5 to 2.5 miles worth of sprints.

When you are lifting weights, do not, I repeat do not, go heavy. Being in football they will stress heavy weights, but you sacrifice speed by adding muscle size to your frame. A little muscle will not hurt but putting on large amounts of muscle will only slow you down if you are not prepared for the weight gain.

Work your shoulds and core extensively when lifting. Strong shoulders propel sprinters better, and a core will help your form out tremendously, and with the strengthening in core you will get under 12 seconds in no time.

email if you need anything clarified.

Best of luck to you.