(Please Help) A workout for a 200m sprinter?

Question

I am in my junior year of high school. my 200m time is 22.4 seconds. i am trying to cut (at least) 2 seconds off it so that i can go to college. i was going outside and running but its starting to get cold. so during the winter what training should i do (inside) to help me with this? THANKS A LOT

Answer 1

Work on your starts.  Try 10 times 50 meters with an explosive start.  This should help you get out of the blocks faster.

Work on running the turns.  Stay patient, bide your time and try to slingshot yourself around and really open up on the last 100.  Some people go out too fast in the 100 and actually go slower in the last 100 than the first.  Stay loose.

As for indoor workouts, you could do some plyometrics to get some more fast twitch muscles built and conditioned.  A good utility is a rope ladder.  There are a few exercises that use that.  Talk to your coach about it.  It should really help with your overall footspeed.

Answer 2

Lift weights, do plyometric exercises, run bleachers or stairs.

Do distance and interval running on a treadmill.

Before treadmills we ran in the halls after school.

Answer 3

100m reps, 400m reps, 200m reps.

Weights

Answer 4

Some workouts would be to continue with weight lifting and plyos.  Running stairs will also be good.  If you have an indoor track available work on building your speed endurance-longer repeats such as 5x250 at about 30 secs. with 2 minutes rest in between.

As a side note be realistic with your goals - while not impossible it is improbable to go from 22.4 to 20.4

Answer 5

try to practice indoor hall...

Answer 6

try lifting weights that are you peak. run up some stair for leg lifting power. use some plymometric exercises and find a large indoor are to do some progressions and some strengthening running and you should have your time down.