How can i increase my TOP speed in sprinting? (100m dash)?

Question

I'm a Junior. I'm a pretty average for a highshcool sprinter. I'm not going to lie about my times like everyone else on here does.

I run 100meters in 11.95-12.05s

I run 200meters in 23.9-24.3s

i'm 5'10 150lbs

In the 100 i am one of the first to the 10m area (good start). Then i get passed up in the 30-70m area (top speed). then i regain some ground (5meters) in the last 30m but not enough to win (good top speed maintenance... but lack of top speed)

My form and mechanics are good (which is why my speed maintenance is good)

Obviously this will not happen overnight or before this track season is over.

But I have until football season when i want to see some improvement(august)

And then next track season i hope to see some definite improvement.

How can i train for a devastatingly fast top speed?

Answer 1

The key here is resistance training. Buy a harness and attach a rope to it, have your friend hold on and sprint. This is a good way to get your body acclimated to a higher amount of exertion during sprints. Obviously, this will then translate to you going a lot faster without any added weight, hope this helped!!

Answer 2

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle bulk and strength not the muscle endurance. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have X amount of runs. And in most cases, you must increase the muscle tolerance to see some sort of improvement. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!

Answer 3

I'm not a 100m runner but i say to some plyometrics to build explosiveness and lift weights. Try doing 100 and 200m repeats