How to get a faster 100m time?
i need help on how to get faster. im a 13 year old boy goin into high school(skipped a grade) i run a 12 flat 100m(12.2 FAT) with no blocks and i think im gonna get crushed next yer. i need help. i wanna run an 11.5 or up. then i can be decent
Plyometrics Exercises will make you run faster. Plyometric exercises should be performed fresh and at maximum intensity. These type of exercises should always be performed on a soft surface as they can damage your joint when don on concrete, tartan, ect.
Once you get tired from these exercise and you're struggling you should stop. If you continue these exercises while your puffed-out they will no longer be a true plyometric exercise.
Here are some exercises below;
1)Alternating split leg jump - Start in the lunge position with your right leg in front.
Then jump (using your arms as you usually do while jumping) up into the air and land back in the squat position with your left leg in front.
Immediately after landing explode upwards again landing with your right leg in front.
Do 8-15 jumps or until breathing heavily with at least 40 seconds rest.
2)Knee Tuck Jump - Jump as high as you can, and get your knees towards your chest.
Do 5-10 jumps or until breathing heavily with at least 50 seconds rest.
3)Single leg bound - Bound/Hop on one leg with the other leg looking like it's cycling backwards
Do 5-10 jumps or until breathing heavily with at least 45 seconds rest.
Here is also an exercise that you can do while on the computer eating dinner or even watching TV;
This exercise strengthens your lower leg extensors, otherwise known your shin. Point your toes towards your shins, as close as you possibly can and hold it for as long as you possibly can.
This exercise will increase not only speed, but jumping height as well.
ok do exersizes like squats. to strengthen your quads and calf. then while u run u want ur momentum to be forward so you go faster forward. also, you need to be able to sprint the whole way and run as fast as u can the first step. lots of people need time to build up that speed, but u need to start right away.
if you have a backpack start by adding like 10 pounds to it ......you can use justb about anything for weight...........put the back pack on and start doing your run , do it adding a little more weight each day until your running good times with about 20 extra pounds on your back, this will help strengthen your calfs which will give you more speed when you remove the extra weight and it will add to your breathing, you should be able to get into 13's with the extra weight then see if your times have come down
its going to take a while , can also work calfs by doing squats .......just make sure to keep them stretched , you dont want the extra muscle to get stiff , it will slow you down
Well, considering outdoor track season for high school doesn't start for another 10 months, i'd say you have a while to train. Start out with some base training, for example longer distances, like 2 or three miles, this will help you in your training and in your races. After you've done a few weeks of base training and lifting, start with some easier work outs, like 10x200 repeats, try hitting each one at 33-35 seconds. Then once you get closer to your season, do more pure speed things, like 10x50 repeats, where you go 95-100%. You also need to make sure you work on your starts and form, they are very important in the 100, you have no margin of error at all.
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