[mele421]

I do the 100 and 200, and I wanted to know what drills or routines will help me increase my speed and endurance even more because I have the individual championships coming up (Workouts: Running and Weightlifting). I would also appreciate some advice for the starting blocks on finding the right position because I still haven't gotten it and I'm a little slow on my start. And help on the phases of running throughout each race...to run them appropriately and clock my best time (100-200). Just overall tips that I can use to my benefit.

[bombdigity510]

hey mele....i would advise that u do phase drills which you place cones at different phases and work of accelerating....and also theres a thing called bounding...not sure if u noe wut that is....and for the starting blocks i use to just place my heel behind the line and place the blocks in front of my toe....then i place another foot in front of that and place where first block there....and on the other side i just do the same thing by putting my foot back once more and placing the block there...and for practicing starting works....i would lean forward and place all my weight onto my fingers and try to anticipate the gun....

[mele421]

Originally Posted by bombdigity510

hey mele....i would advise that u do phase drills which you place cones at different phases and work of accelerating....and also theres a thing called bounding...not sure if u noe wut that is....and for the starting blocks i use to just place my heel behind the line and place the blocks in front of my toe....then i place another foot in front of that and place where first block there....and on the other side i just do the same thing by putting my foot back once more and placing the block there...and for practicing starting works....i would lean forward and place all my weight onto my fingers and try to anticipate the gun....

Nope...I don't know what bounding is? How do you do the phase drills? Any more help would be greatly appreciated.

Thanks...

[bombdigity510]

the phase drills are like acceleration drills for example u place cones every 30meters so the first phase wud b ur drive/starting phase...this is where your head is low and ur like an airplane rising....try to accelerate to top speed...then ur next 30 would b where u go all out speed then ur last 40m is where most ppl would maintain speed and give all u got....thats an example for 100meters.....bounding is where u place ur hands on ur hips and u kinda skip forward...idunno its hard to explain....but its like knee lifts but instead of goin for height u go for distance

[tim290280]

There are sprinters resources you could google. They have all sorts of training drills (like the ones mentioned) that will improve things. Hill sprints, sled pulls, and single leg polymetrics will help too.

And alot of sprinters spend years getting their starts right. It really comes down to getting your front (push off )leg in the ideal position to exert the most force. This you really have to experiment with. But generally the back leg needs to have enough ROM to transfer acceleration to the lead leg to exert take off from the blocks (correct me if I'm wrong on this).

[mele421]

Any more help?

[bombdigity510]

wen u run the 100 ur first 27 steps shud b quick choppy ones with ur head down...then u slowly come up and u start to kinda do knee lifts and stride fast....that shud help and for the 200 u sprint the curve and then all u have to do is try to maintain and hope lactic acid doesnt catch u in ur ass

[mele421]

Originally Posted by bombdigity510

wen u run the 100 ur first 27 steps shud b quick choppy ones with ur head down...then u slowly come up and u start to kinda do knee lifts and stride fast....that shud help and for the 200 u sprint the curve and then all u have to do is try to maintain and hope lactic acid doesnt catch u in ur ass

What do you run? What workouts do your coaches make you guys do and are they of any help (the workouts)?

[mele421]

Originally Posted by mele421

What do you run? What workouts do your coaches make you guys do and are they of any help (the workouts)?

Bump...