How do i improve my 100meter?

Question

I am a sophmore and my 100 meter is around 11.6 to 12 and my 200 is 24.6 to 25 and i am wondering how can i increase it rapidly, i go off blocks i have ok form and i am trying to work on longer stides, if i do longer strides will that improve my time and around how much.

Answer 1

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 2

your times are a little slow, try running with ankle weights, about 4 oz and work up to 8 oz, that should strenghten your legs and give you faster times

Answer 3

Work on building strength, and working frequently on sprinting and stamina. Try pumping your arms, and not flailing them, and hold your head up!