Question:

How to improve sprinting?

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I play football at i high standard and my coaches have told me i need to get quicker to keep my palce in the team. Does anyone have any tips on how to improve my sprinting?

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  1. Sprintiing in your case is I think about leg speed so do some leg speed specific drills eg run down slight slopes you will be using your body weight to give you more speed also run with the wind you will be using the wind as a speed aid ask someone to give you fast reaction drills eg they clap you move this will increase your sharpness then do 30 mtre sprints do not I repeat do not do anything slow run or drill at at least 75% effort your body produces enzymes below about 75% which will negate speed and act in reverse of what you are trying to do Now going the whole way as sprinting is very specific to a small %tage of the population you can get yourself tested for fast twitch muscle which is why sprinters are fast then you can calculate how fast you really can become the book to get is Sports Speed use it as your bible by george dintiman and bob ward


  2. be more focused and everything will fall into place

  3. You only need to do two things. Get very strong and practice short sprints at your top speed. Research proves the fastest runners don't collapse at the knee/ankle/hip at ground contact. This means strong isometric strength. Try squat rack or leg press Iso's where you raise weight with both legs and hold with one leg with knee almost straight and on ball of foot. Hold as much weight as possible for 15-30 seconds. Do 4-6 reps a few times a week. For overall strength hold weight with both legs in low squat position.

    Continue to run short top speed sprints and 3 cone drill. Stay relaxed while running and land on ball of foot.

  4. 1. Improve your legs and butt strenght or make it bigger way beyond the normal size of those. Cheetahs have too much muscles in their upper legs.

    2. Do some split if you can or work it out until you can as a warm up. (Left leg forward and right backard and vice versa) The better stretch you do, the flexible your body is

    3. Put a back support when you run, it'll strenghten your spines (more body and arm control.).

    4. Use the bull of yout feet and dont land your hills on the ground

    5. Exhale deep and hold your breath as long as you can.

    The better sleep you have the last night, the better performance you'll have. Bwahahahaha!!!

    BLUR yourself out !

  5. Things you can do to improve sprinting time are:

    1. Increase your flexibility.  The more flexible you are the longer your stride can be.  Especially work the Quads, hamstrings, and hip areas.

    2. Get stronger.  Hopefully you have been doing a good weight program.  Including Squats, power cleans, and deadlifts.

    3. Plyometrics - plyometrics places great stress on your body, so make sure you start with low level plyos and work yourself up.  Never do plyos at the end of a workout.  Do them at the beginning or on an off day.

    4. Run on a downward grade - This helps you learn to turn your legs faster and get a longer stride.

    5. Run up hills, helps strengthen your quads and hamstrings.

    6. Work on your 1st step.  Many people take too long of a first step and they loose valuable time.  Stay low at the start, stay relaxed.

    It is possible to go on and on with this answer.  If you have the money, try and find a specialist in your area to evaluate you.  They will be able to give you more specifics.

  6. take some steroids lol

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