What are the best excersizes to improve the 100m sprint?
Download our free sports training reports. Enter your email address below: (As a bonus, you'll also receive our free weekly newsletter, Sports Performance Bulletin.)
angelsndemons
Question:
Asked by angelsndemons - 6 answers - 1 year 2 weeks ago
What are the best excersizes to improve the 100m sprint?
I am 14 and i run the 100m in 11 flat and i need to get faster what are good ways to speed this up?
Digg This!
Stumble Upon This
Tweet this on Twitter
Share this on Facebook
Bookmark this on Delicious
Concentrate on high explosive excersises. You will need to develop both speed and power, so practicing the 100m as follows is a good start:
10 × 30 metres at race pace from blocks with full recovery
3 to 4 × 80 metres at race pace with full recovery
You can also use a parachute to add some resistance into your training, this will increase your power thus increases speed.
i suggest performing interval training. This is what many of the top players and is similar to the type of energy systems (anaerobic) you will need to perform in a sprint. In interval training you run for 100m take a rest of around a minute then run another 100m.
Skeats
I would have to say I would disagree with Skeats choice of intervals to improve speed. I think you would be hard pushed to find any decent level sprinter performing intervals with 1 minute rest in order to get quicker. They may use tempo running of 100-200m with short rest periods to build up fitness levels but not for speed improvement.
They would tend to perform repeat sprints at set distances up to 100m with full recovery between reps.
As far as of the track is concerned power exercises such as cleans and snatches would help as well as squats etc. However being wary of your age (14) I would advise you to get a qualified coach to teach you how to perform these exercises correctly. I do not see a problem with you learning correct technique now it will only help you in the long run.
Stephen
Do resisted running(hill running parachute sled running or running while wearing a weight vest.)Do exercises designed to increase leg strength such a squats, step ups, and Bulgarian squats and leg power such as Depth jumps,weighted jumps,Cleans and sprints.Also make sure that your core(Abdominal,Lower back, and shoulder muscles are strong.)These muscles when strengthened will increase stride length.Hope this helps.
Try some plyometrics training to gain power in the legs to get a great start out of the blocks! Jumping squats for example, then keep practising that start...
i am agree with vicky suggesting you to do some plyometrics exercises to improve your explosive strength. you need to improve your legs flexibility to improve your range of motion. altogether do work on the frequency with speed workout to improve the speed. for this u need to do ladder workout.