200 metres improvment
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12th Dec '06, 9:44pm
Hi i recently ran a pb time of 24.5 in 200 metres i have jsut turned 16 and am wondering if anythign else on this website has any drills to increase my accleration and speed in the first 100 metres of the race as when i ran this time my coach measured the individual 100 times and the first was 12.2 and the second was 11.3 so ther are some obvious issues with my acceleration despite that i dont have that much of an issue with my maximum speed amd still won the race so i am interested to know of any drills and any gym work i can do to work on acceleration. My current figures are that i am 6ft tall and weigh 72 kgs (11 stone 4 pounds).my official pbs are 12.6 for 100 24.5 for 200 and for a judge of my aerobic fitness i run 5.34 in 1500.
Hi, some drills that could
16th Feb '07, 6:28pm
Hi, some drills that could help your acceleration in the first 30m are as follows.( In Training obviously) Stand at the start line and put both your feet together, keep your body straight and fall forward as far as you can and then drive out over 30m as quick as possible. Another one is lay down on your chest with your arms next to your shoulders( like a press up) get someone to clap or do something to represent the gun in a race, you should then jump up and run flat for 30m or so. These should help you become quicker in the first 30 or 40 metres in your race.
If you feel that your acceleration is significantly holding your times back you should try to include more sprints flat out over shorter distances during training. This could be things such as just doing 30m starts flat out, encouraging you to accelerate as quickly as possible, this would develop you acceleration.