How to improve 100m time?

Question

Okay Im 15 years old,and have always been told im pretty fast.And decided to do track this year.Well so far my best time is 11.9.Just wondering if that is a good time for my age and experience.And REALLY want to know how to improve that time.Thanx:)

Answer 1

That's a great time (: Considering I ran mine in, like, 14.8 seconds :P But I am younger than you..so..hahah :D

Buttttt, if you want to improve, try getting more muscle in your legs.

Answer 2

Yeah, that's really good, at least compared to our team and most around us. I'm 15, and my best is a 12.9, so you're a whole second faster than me. But to improve, working on you form can help a whole lot. Also, working on leg strength can help. Try doing squats and leg curls.

Answer 3

Well first thing you have to to break up your sprinting into components or segments to improve your sprinting.   The following are as follows:

1)Start Phase is between the even distribution of your hands and feet in the initial stages. From here you'll explode with a push off from your legs with arms swinging alternately.

2)Acceleration Phase is the first 2 strides of your body that will lean forward and then reaching a normal sprinting after 20 meters.  Your head position will be steady and relaxed as eyes are focused.

3)Maximum Phase is when body is set with a strong trunk at this point leaning forward.  Your legs are tight and also relaxed.  Both leg and arm movements are at maximum movements.  Your shoulders will still remain steady and elbows tight.  You are very comfortable at this stage even though you are at your peak phase.  Generally your mouth will be slightly open and face relaxed.

How to improve these techniques you will have to practice drills.  These drills will emulate movement in your start phase, acceleration, and maximum speed.  Below are a few basic drills that you can start off with.  They will definitely improve your reduced time.

1. Stride speed (60 meters)- Perform a normal sprint and focus on what is your best optimal stride or leg speed that is for you at a maximum result.  Experiment with different strides to see which is the best results for you.  All your attention is on your legs and try not to focus too much on your arms or shoulder positioning.

2. Skipping (40 meters)-Focus on only skipping here and perform as fast and fluid as possible.

3.  High leaping (2-3 of 40 meters)-Aim at leaping or skipping as high as possible in the air.  This is similar to skipping but your main focus is the height of your leaping.

4.  Flicking (15 meters sprint, jog, 15 meters sprint, walking/rest)- You'll be sprinting over 15 meters concentrating on the flicking of your heels to touch your glutes.

5.  Knee Raises (15 meters sprint, 15 meters jog, 15 meters sprint, walk/rest) -Aim at sprint 15 meters and raising your knees as high as possible.  You'll jog 15 meters, sprint 15 meters, and then walk or rest.

6.  Driving elbows-Your main focus is your elbows and how straight you can keep them tightly into your body.  You'll be sprinting 40 meters concentrating on your elbows while still keeping arms relaxed with fluid movements.

Remember, in order to improve your skills you have to train periodization for that particular sport you are participating.  Results will be significant if you are able to get an experienced trainer or coach.  But if you cant, you can always perform these drills by yourself or preferably with someone who can time your runs or write down your progression in a log book.  These are many other techniques that I haven't included so send me an email and I'll be glad to help you out further.  Good luck on your training and let me know how your progress is going!  

Richard Chan is a Health and Fitness Life Coach promoting harmonization with the mind, body, and soul. An individual that is keen in precision training to his clients resulting in optimal results. An experienced trainer that has coached professionals, police personnel, and athletes in periodization. For more information visit him at http://www.flex-fitness.com

Answer 4

Yes good. Super good...No

But really to improve work on form and do leg exercises like squats.