How Can I Take .5 seconds off my 100m time?
whats a good way to drop .5 seconds in the 100m race.. i run around a 11.6 now.. what are good running exercises and stuff to do..
ps: do u all sprint wit ur hands straight open or in a loose fist??
There are so many different things you could do it would make your head spin. But .5 is not as much as you might think it is. A better block start, a really warm day, your perfect race. All these could play key factors in your race. But if what you want is to consistantly run faster times you need to train your musles to be faster.
I know there is a whole argument about teaching speed, whether it can be done or not. What I have found is that you don't work on speed as much as training your muscles to be quicker. Quicker muscles = faster times. Work on shorter faster explosive sprints. Maurice Green one of the greatest sprinters ever never really worked anything farther then a 40 meter during race season.
One of the best drills I teach is what we call max speed (short ladders). In this drill you set up cones every 10 meters for 40 meters. First you sprint 10 meters (jog back), then 20 meters, and so on. You do this all the way up to the 40 meter mark before taking a break. (break should be about 3-5 mins) You should be able to get 5 good sets in.
The other drill I have found to work really well is the sprint/stride. Again set up cones every 10 meters for 100 meters. Sprint all out to the first cone and then relax (without slowing down) and stride to the next cone. When you get to that cone (#3) you start sprinting all out again till cone #4 where you again go into a stride. This continues between the cones all the way to the end. Again a good 5 min break between sets, 5 sets should be good.
Get one of those parachutes that cause resistance.
First of all, have you asked your coach what you should be doing? I would think that he would be your best adviser on this issue. He would be watching your races and would be able to tell you if you need to improve in a certain area, or work harder in practice, etc. I would go to him ASAP and ask what you can do to improve.
In general, how are your starts? Can you start quicker and save a couple tenths?
How are you finishing your races? Are you running through top speed, or are you coasting the last 5 meters? If you are coasting, you are giving up time.
How is your stamina during the race? Are you getting tired partway through and losing speed? If so, you need to be working harder in practice and running maybe 150's or 200's to improve your ability to run 100% for 100 meters.
Your hand position is probably not quite as important as your arm swing. If you have a good arm swing, an open hand or a fist probably doesn't make a whole lot of difference.
go to the weight room at least 3 times a week and train your muscles up.
going to the weight room and train your muscles will help a lot in running
you should go to the weight room and do squats with weights to improve speed, then sprint 200 meters 10x for stamina
ooh and u should run with loose fists but make sure you swing your arms back as fast as you can when running
Run with leg weights when you train. When you take them off for a race and begin to run, your legs should feel lighter and you should be able to move faster. Resistance training like this works in almost every sport to get a little quicker in a little time.
*you sprint with your hands in a loose fit.
That's real fast if you want to run 6 sec in the 100m. Man!! That will take lots of practice. You can take 2 seconds off but 5.
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