Help with improving sprinting??????? Tips wanted......?

Question

I am a 200m and 100m sprinter, im 16 and about to start my junior year... i live in chicago and right now my hope is to place or even win state this year ( the state divided the classes up so gives me a better chance... my fastest 100 time is a 10.78 and my 200 is a 22.65... i wanted to know if any one could give me tips (ones with great results helpful) to improve my times... thank you for your answers

Answer 1

The main thing that will help you get faster is to improve your strength so you have more support force at ground contact resulting in shorter contact times. The fastest runners don't collapse at the ankle/knee which means you need strong isometric strength of ankle/knee. Try isometric leg press where you lift the weight with both legs but hold the weight with one leg, knee slightly bent, on ball of foot. Hold as much weight as you can for 10-30 seconds. Do 3-5 holds once or twice a week. Also run short top speed sprints to bring out the elastic part of the strength increase.

Answer 2

im in same grade,im in nc and my time is a 10.71 and a 22.32 and im a 400 guy but wat to do is work on ur running phase if u dont know google it it can take alt of time off if u run rigth and 400 workout help 2 wicth is speed  edurants