How to be a faster sprinter?

Question

Ok so I run the hundred meter for junior high track. I really really want to break the record. Its 12.9 seconds. my personal record is a 13.4. Unfortunately, our season is over. But I do have a whole year to prepare for high school. Any tips? Diets? Excercise workouts? Also, do you sprint with your hands closed or open? Just wondering :)

Answer 1

To improve, work on your reaction time, that tenth of a second can be the difference. Work on sprints over that year, set goals for yourself, like, you have 13.4 so 13.2 then 13.1 then the school record. Hope it helped!

BTW: Open, it used less energy.

Answer 2

Sprinting well is about your leg speed and stride distance, the multiplication of these will lead to your time. Therefore a relaxed open stride, with quick feet is the ideal.

If your legs are shorter, you'll probably need faster leg rotation.

Run with open/relaxed hands. It helps keep the shoulders loose and fluid.

Don't forget to use your hip flexors when running, it's not all about quads and hamstrings.

Seasonalise / periodise  your training, eg. Basic fitness, strength, power, speed.

So get fit enough to get strong. Use your strength to develop power  then use this to develop your forward speed.

Plyometrics are vital, however they are high impact and should only be used when your body can handle the stresses.

Answer 3

ok.....runnning uphill and just sprinting as fast as you can around a track will help.to be more specific you go to your track and run 95-100% 2-3 times around then you jog around one time without stoppiing.after thatgo one time around jogging curves then sprinting straight aways.the next day just do a light 1 mile jog.the next day do uphill runnning. just find a big hill and run hard up and then walk down it do not run down it.do that about 6 imes.the next day do a light 1 mile jog.then start over.do that 6 time a week.the one day off will be your rest day.as for the diet its kind of hard because i dont know your weight or height so you could just do a 1800-2000 calorie diet.also that is a very good time you have i could only run that when i was in 8th gradei dont know what grade your in but thats real good.possibly good enough to make varsity you just need to relax your hands when running you will run faster.my coach told me that in 6th gtrade and it shaved .3 seconds off my 40yard time and lift weight every other day it will keep you in shape whcih is good for running

Answer 4

Most likely closed. Work on running with your arms at a 90 degree angle, keep your head looking straight ahead of you, and relax while you run.