How do I cut time off my 55m dash time?

Question

I've run Indoor track for two years now, and I was hopeing somebody could help me cut time off my 55m. I run it in about 8.1 sec. but thats not good enough to be a competiter with the best of them. so if anyone has any ideas on how I should train to do this, it would be highly apreachiated. Thank You.

Answer 1

Weighted sled runs, if you can. Run stairs alot, but do them quickly. Or you can also skip several stairs for explosive power.

Do depth  jumps. Jump down from a bench or high box and hen you get to the floor, explode back up. This way you are using gravity as resistance and training your legs to be more explosive.

Do plyometrics like high knees, quick steps, butt kickers and power skips. Do two sets of each plyometric. One set, do all of them easily, then do another set at a higher intensity level.

Also, lunges and squats are the best for getting more leg power. I have done them for years and i have all my athletes do them because they are just as good as any machine but alot easier to do.

Warm up and do about 50 lunges. Then do 3 sets of 5x50m repeats at 95-100% recover for about 2 mins after each set. Then jog 2 laps after all 3 sets. Then do 3 sets of 3x100m at 95%, the same rest pattern as the 50m repeats. You should feel the workout when you are done.

Other days, you should work on upper body a little bit just so you can have an evenly strong stride.

Anything else, just ask me. Good luck

Answer 2

Do some box jumping drills, use weights while you run, have a parachute connected to you when you sprint, anything that can help build up your explosiveness and just keep running.