Relay team for regionals help?

Question

Today was the zone athletics carnival. My relay team made it to regionals for the 4 x100 relay14 girls. We want to make it to state! It's my first time at regionals. Can anyone suggest some good exercises or anything that could make us faster? I'm the 4th runner and I really want to have a good run for my team. I'm a fast girl but I want to be faster! :) I'm also going to be buying some sprinting shoes in these holidays.

Please reply ASAP,

Thanks in advance - Tara

Answer 1

Hey - well heaps of stretches help because the more flexible you are the more your muscles move freely!!

Also- try running techniques firstly starting off slow like high knees and also running whilst kicking yourr butt and flicking your legs back and then gradually get faster and faster. Also open your strides more and it gets your further in less time.

Hope this helpss =)

Answer 2

ok first do you know yall time?

Answer 3

It's a little too late now to drastically improve in time for the meet. You should have been working on that at the beginning of the season with lots of xchange zone practices and speed work practices. To help you now make sure you get a good warm up, some jogging, lots of stretching and do some roll out runs to 10 metres about 3, then 2 at 20 metres. To make you guys faster as a team make sure to be working on your exchanges, run ins with the 3rd runner to make sure she runs right to you and hands off while you are building to full stride, and run outs aftetr you have received the baton to make sure you accelerate out of the zone. The 1st runner needs to work on her start a lot and the 2nd needs to move you into position to win while 3rd keeps you in that position and you must maintain what they gave you.