How do I improve my acceleration and top speed in 100m and 200m dash?

Question

My name is Brandon, im 17 and im a junior in high school. I am currently finishing my third season of track with one meet to go. I am a sprinter and run the 100m and 200m dashes. My best in the 100m is 11.87 and 200m is 23.4. My top speed is ok, cuz my second 100 in my 200 dash is always about an 11.5. I hate not being able to run a good 100m. I have really good endurance so my 200m is my best event. I was wondering how i can build up my acceleration and top speed for my 100m which in turn should help my 200m.

Answer 1

your 200 time seems like bullshit compared to your 100 time.. but hey who am i to say

Answer 2

rpm4320 is an idiot, 200 times for most ppl is about a second more then twice their 100 n in ur case its less then twice which is great. to be better at the 100 definitely use blocks if u dont already, make sure ur senses are keen as h**l for wen that gun goes off, practice starts with ur blocks as much as u can and test out dif measurements 2 c wat works best, and do alot of drills like but kicks and high knees and stuff like that. also work out ur legs in a gym/weightroom, especially ur thighs (no homo) cuz thats where the explosion comes from. and finally just practice practice practice.

Answer 3

there are 4 key phases in a 100m:

the start (1-5-10meters)

acceleration (10-50meters)

top speed (50-70meters)

top speed maintenence (70-100meters)

there are 3 key phases in a 200m:

acceleration with a constant build-up of speed (0-70 meters)

top speed (70-110 meters)

maintenence (110-200 meters)

it seems your problem in your 100 is either your start, or as you said your acceleration, or your top speed.

i would suggest practice in the blocks

and power lifting for acceleration and top speed

deadlift (get your form down, then go to lifting heavy weight explosively as possible for 2-5 reps, then so 5 sets of that)

cleanlift (same style routine as deadlifting)

PARALELL squat (explosively)

oh and sprint alot :)

good luck