How long will it take to decrease my sprinting time in 100m dash?

Question

Im 17 and I havent played sports in probably 3.5 years. I havent had time to do much of any athletics since i picked up a job to make some money. I used to be pretty fast, anlthough i never recorded my time before I have recently gone out and recorded my time and I was a little disappointed but on my first try in 3.5 years i wasnt expecting much and ended up finishing 100 m in 12s. What I want to know is how long it will take to shade off 2 seconds. Also itd be appreciated if you could provide some tips or things i could do to help towards decreasing my time. Thanks in advance.

Answer 1

I have copied this from a similar answer i wrote.

Ok the standard answer here is to lift weights, sprint, and do agillity drills.

Traditional, basic exercises with heavy weights are the way to success here. Squats, deadlifts, lunges, and the various types of power cleans will improve your power tremendously. It is important not to look to machines for your training because they just are not effective. All professional speed and power athletes gut out the hard lifts.

Obviously, sprinting will make you faster. The type of sprinting that will lead to increased acceleration and top speed is short sprinting, and it must be performed by a well rested athlete to put maximum stress on the muscles. You are looking for distances of 10 to 200 yards here. Be sure to avoid windsprints or ladders or anything that will train you to run at less than top speed. Those things are good for endurance, but we want to work on your burst. Sprinting is sprinting, so pick a random distance under 100 yards and do as many as you think you can do while still doing the drills and weights.

The approach to agility drills is similar to the sprints. You want to practice cutting and accelerating while changing direction at 100% intensity.

The classic drills are the defensive slide, high knees, high knee hamstring butt kicks, cutting between cones, running backwards in a low stance, taking a few strides backwards and then accelerating out forwards, and doing the backwards-forwards drill in a zigzagging W pattern. The point of all of these exercises except for the high knee stuff is to feel comfortable in a low stance. It will take a while to adjust to getting lower to cut and accelerate, but when you do the improvement will be remarkable. Football cornerbacks and running backs get their acceleration and agility from drills.

Plyometric drills are another way to improve. These are mostly ways to stress your muscles harder than normal running or jumping. The most commonly used plyometric drills are bounding, bounding where you jump on the same foot twice and then switch, (called double legged) bounding on one leg for say 30 yards and then switching, skips, leapfrog jumps, bounding up stadium stairs, depth jumps from a box down onto the ground and then up to another box, backwards dolphin kicks, backwards bounding, broad jumps with a high knee tuck (easier up a hill), etc, etc.

You might want to make a workout where you warmup, do the squat and deadlift with no more than 10 reps, and then go outside and do 5 ten yard sprints, 4 40s, 4 sets of 50 yard defensive slides getting low and making a cut every ten yards, 3 sets of 30 yard hopping on one foot, and 5 ten yard backwards-forwards sprints being sure to stay low.

In two days time, you can pick different sprints, agility and plyo exercises, but continue to do as many of the basic lifts as you think you can do without getting too sore to do it again in a couple days.

My experience with ankle weights, flak jacket weights, and up and downhill running has been positive. Pushing a football leg sled is a great way to develop sprinting power. Pushing a car in neutral will make you a beast too.

I havent said much about upper body lifting yet. Most of your acceleration in the first couple steps comes from your upper body. The basic heavy lifts like the bench press, overhead press, bent row, and chin ups are the way the faster body you want. Declined sit ups in the gym and knee raises while hanging from a bar are all the ab work most athletes need.

The trend you have noticed is toward short term power and muscle gain. This is definitely similar to the way the fastest soccer, football and track pros train. I hope this helps you turn yourself into a fast player. Good Luck!

If you take two seconds off your time youll be one of the fastest high schoolers in the country.  One second would make you pretty respectably fast.  Just put your work in and see what happens.  you wont be disappointed.  

Answer 2

2 seconds is alot.

a good amount of the olympic runners cant even get under 10 seconds.

heres some tips though..

-practice running...

practice starts, finishes, run stuff like 50s, 100s, 200s, 400s (200s/400s for endurance) (50s for speed)

-invest in some good shoes  or track spikes

-stretch & warm up before practice

-stretch& cool down after practice..

-make sure you have a good diet.. Water is good, caffiene is bad.

good luck :)

Answer 3

Well 2 sec. is quite a bit for 100 M.  umm u might want to try calve raises, hill sprints, doin just straight 100 M sprints at a track w/ some 200 M sprints mixed in at about 90% speed.  You hav to build up your fast-twitch muscles, google it.