im in track and i can run the 100 meter in 12.8 but i need to get faster to beat some other people in my league. what are some drills and training tips to get faster?
Answers:
Racing pace?
Do more leg workouts in the gym. (Leg Flexor, Leg Extension, Ram Rack, jump rope, Squats, Power Cleans and Hang Cleans) Work on your bursts, which is where the ram rack and power cleans come in. Those two workouts help you get better bursts. Normally people do them for football to get off the line faster. It will help you get off the blocks good to. Also work on your strides, long quick strides are good as well.
Better to run on pavement, concrete or grass?
Resistance training builds explosiveness out of the gates (parachute running, etc.)
Tips for 4x100m relay and Long Jump?
Parachute drills, and don't forget to do some endurance training. Maybe even run with ankle weights or a training vest. Learn to stretch and warm-up properly.
Is a 12:08 good for a in-shape frosh in his second time meet?
practice and practice
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