I am running the one hundred meter in the low 11's but I am still not fast enough. How can I change that?

Question

I need tips on how to make myself just that much faster so that I can catch up with the rest of them. Some speed training tips and exercises would help.

Answer 1

i am 16 and my fastest time in the 100 is 11.1 and my second fastest is 11.28. When i ran both of those times i got out the starting blocks almost perfect. So you might need to get out the blocks a little faster to bring our time down. I use ankle weight when i practice my starts but do not do to me because you do not wont to hurt any thing

Answer 2

I never ran track in HS (JR high ~11.1), but I did do FB.  

In FB, to improve acceleration, I found that strength training was very effective.  My 40 went from 4.9->4.65.  Two other kids were able to get their 40 times to the ~4.4 level doing so.  I would recommend squats, hang cleans, lunges, cycling (it works) and anything to improve the quads/hams.  PS...do not do weight training if you are younger than 17-18!  You will severely harm you body and will not gain a large benefit.  Also, whey protein (or another high protein diet) is an important aspect of strength training.  I used to be ardently against any enhancement, but whey protein actually is healthy if used correctly (milk without the fat, sugar and water).

For the 100, I have heard that resistance training can be very effective as well.  Weights on ankles out of the blocks, bungee accelerations, etc should be very effective.

"Quick feet" drills could be effective, but I never felt that it improved straight acceleration by a significant amount.  For lateral acceleration and agility it is effective.

Also, diet can be important when running.  Consider lowering your body fat if it is above 10% for men, 15% for women (do not follow if you are younger than 17-18! It will scar you body and hurt you in the long run)