Want to start clocking faster times in your races in track meets and start winning more medals? Well read on as I give you tips and advice on sprint your way to better times and more gold.
Instructions
1. Technique is essential on in track and field. I will go over the short sprints in this article. When you are in races like the 100 or 200 meter dash, its all about technique and explosion. You have to be explosive and fast out of the blocks and have great technique to run fast times.
2. When you first start out in your race, it is important that you explode out of the blocks low and hard, driving with your legs and driving your elbows back as fast and forcefully as you can. The faster you pump you arms, the faster you will run. You need to be almost looking down one foot in front of you and feel like you are about to fall out of the blocks in the beginning stages. Keep this forward body lean for about 10 yards to build up to your top speed.
3. Once you are halfway through the race, your body lean will be more upright. When running during this phase, you want to keep flawless technique. This means driving your knees high, relaxing, and pumping your arms forcefully. Focus on a point 10 yards past the finish line and aim on getting there as fast as possible.
4. Be sure to have flexible and loose hips and hamstrings. These two muscle groups play the biggest roles in how much stride length you have when you run and how much force you can produce on the ground to push off with. Be sure to actively stretch these muscles before and after every workout and keep them warm before you run.
5. Work on your explosion and quick twitch fibers as much as possible. These fibers will help you sprint faster and run more explosively. The best exercises to perform for these muscle fibers are plyometrics and Olympic lifts like the power clean and hang clean. I have included a link below to www.stack.com. Here, you can find exercises for improving your speed and sprinting times.
6. You also need to build your speed endurance up tremendously. This will help you run faster for longer periods of times, helping you excel past the competition and keep the lead in those last 10-15 meters of the race. The best way to train your speed endurance is by running 400 meter dashes as fast as you can. The 400 meter dash is a man's race. You have to be mentally and physically tough to run it. You have to not only be fast but be able to run fast for a long period of time in order to be successful at it. If you incorporate this into your track workouts, you will see better times in your track times.
Tags: your speed, better times, body lean, build your, build your speed