I play football, I weigh 190, and I run the 40 in 4.9 and run the 100 meter in 12.85...How can I get faster?

Question

So, yea I'm 14, I play defensive end, I weigh 190, I leg press 285 and bench 200...I want to be faster. I run the 40 in 4.9 and I run the 100 meter in 12.80...how can i do this???

Answer 1

Do plyometrics, work on your form by pumping your arms from pockets to ears, also start hitting the gym more often to work out your leg muscles since it will help you get more faster. Also try to do this workout about 3 days a week: 10x Accelerations, 3x 55m sprint, 3x 100m sprint, 3x 200m sprint, and 3x 400m. You should try to go hard on these workouts but not too hard or you will injure yourself. Also do this for two days a week: jog for 3 min. and sprint hard for 2 min. around the track. I hope this will help.

Answer 2

Just try to work on your leg muscles and yeah...PRACTICE, PRACTICE, PRACTICE.