How can I become a faster sprinter in short distance races?
Answers:
Practices should include speed training,speed Drills and weight room
Technique is:Correct running (striding)
Leg 'cycling',Lightness of contact - maximize energy return / minimize energy loss
Accelerating
Transitioning to stride, and very important is:
Starts being explosive is crucial
Acceleration Techniques and Speed Development
Feet should have dorsiflexion(flex the foot before striking the ground)
practice Claw Drill and skipping drills
Arms-
Pocket / Chin action- in practice sit on the ground with both legs straight in front (side-by-side) with arms locked at 90 degrees. In slow motion swing one arm backward until the hand reaches the pocket, and one arm forward until the hand reaches chin level (approximately twelve inches away from the chin).
Strength-Power lifting exercises (Clean, snatch, etc) to be done, at maximum.
Some training ideas
Repeated 60 to 80 metres sprints with a short rest interval (1 to 2 minutes) between 2 to 4 repetitions. 2 to 3 sets of 2 to 4 repetitions per set would do. Rest between sets should be long (4 to 6 minutes), to ensure sufficient recovery time.
150 metres wave runs-Start off by running the first 30/50 metres hard, the second 30/50 metres the speed is maintained, and no effort is made to run faster. At the third 30/50 metres run flat out again, and so on. Rest should be between 5 to 8 minutes between runs. 4 to 6 repetitions would do.
Flying 30 to 50 metres.
Power bounding. Quick explosive bounds over distances of 30 to 60 metres are very beneficial towards speed endurance training.
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To see an immediate improvement, learn the proper form -Keep your arms at a 90 degree angle, and your fists should move from hip to pectoral when running. Try to keep your arms parallel to each other. Stay loose, don't tighten your legs. Land on the balls of your feet. Try to "rake" the track with your feet, and remember to push - never pull. Pulling yourself makes you drastically slower. When running, lift your leg over your other knee. Breath in through your nose, and out of your mouth. If it helps, make a nickel shaped hole with your lips when breathing out.
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Keep your eye on the prize. I always pretend that my super- hot secret (shhhh) crush is at the finish line and if i dont beat those girls, they're gonna get my man.Training is the #1 key in training. The things that you should focus on is arm displacement, shin angle, landing on the balls of your feet and landing under your center of mass, i.e your belly button. Try not to lean to far foward when running because you'll start to reach. Your running motion should be up and down like your marchingand not a "clawing" motion.
To become faster you need to work on strength and form. Lifting and doing plyometrics will increase your strength. Using the correct form, staying relaxed, perfecting your starts, being able to maintain your top speed without slowing down at the end of the race are all important parts of speed. You need a coach to help you since you can not see yourself and it is difficult to tell when you are doing something wrong and how to correct it.
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you should do an exercise and you could be a faster sprinter ever and foreverMore Questions & Answers...