Sprinting Help!?

Question

once again sorry

but im gettig so frustrated idk why i am even training because im just losing badly. since xmas i have got sooo much slower

i thibk its my stamina and rythm and bouncyness

what exercises can i do for them?

pleaseeeee help im sooo desprite

Answer 1

This is what i do:

Every second day

1. Warm up (stretches)

2.  3 sets of 40 lunges

3. Run 150 metres at 75% 4 times

4. Sprint 60 metres at 100% 4 times

5. Sprint 100 metres at 100% 3 times

This is a great workout it cut 1.5 seconds off my 100 metre time in 4 weeks.

Answer 2

I don't personally have any exercises to convey to you, but I know there is this thing called Nike Sparq training, you should check it out, because they have helped a lot of athletes get faster and stronger.

www.sparqtraining.com

Answer 3

...

Okay, it looks like you're looking for exactly what to do to get faster.  Here are a few basic exercises to help you get faster.

-single leg lunges, 3 x 10 sets, 3 x/week - start with no weights, then build up.

-weekly, in a workout, do all out sprints.  Find a good hill, grass or pavement, 150 meters long.  Sprint up the hill 4 x.  Jog 4-5 minutes.  Repeat.  Results in 6 weeks.

-single leg step-ups.

-Spin training (exercise bike with a 30-40 pound flywheel)

-weekly interval training, 4 to 6 x 150 to 400 meters (depending upon your racing distance), slightly slower than your race pace.

Also consider yin yoga or other deep stretching classes to loosen up your legs (and the rest of your body) to avoid injury and to stay a bit looser when you run.

Finally, take a little time to search across all the Yahoo!Answers and you will find other exercises that will help you get faster, too.

Regards,

Phil