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

wow your times are pretty impressive

you could try power burst intervals like jogging first 100m and sprinting another 100m hard then jogging 100m and sprinting 100m do this for 5 reps or so

another way is to do some body building lift some weights especially ones that build up leg muscle like leg curls or something

Answer 2

Yes very impressive. In New Zealand you would be one of the top male sprinters in the 100m. Top senior sprinters can double there 100m time to get their 200m time. Your 200m is a little slow in comparism which indicates you are still young and need to build up your strength.

I am not sure how things work in the States but my advice is to get a good coach. Here we have clubs with coaches, so you could go to a club and be trained by a top coach. I think you are limited to your school system and their coaches, but you might be good enough to get a scholarship to a good school with a good coach.

Do some research and find a good coach, they will see how determined you are by contacting them - don't be afraid.

Just remember there are things like the Youth Olympics, World Juniors events and I know your 100m time would qualify. Do some internet searches.

Sorry no tips but you should be doing sprint drills  4 or 5 times a week, and some of your reps need to be longer for the 200m like 150 & 250 under/over distance. Nearer race time lots of short stuff like 50m off blocks, 30m of blocks and running 30 & 50m sprints - full recovery, also could try some fast relaxed running down a grass slope(gentle) - this gets your body used to running faster than it is used to and adapting to this. Another thing is to pull a slede behind you as you sprint, even with a bit of weight on, as this is a strength work and you are still running - early mid season only.. Lots of stretches before and after - get into a routine.

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Good luck