How can sprinters get faster

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Your arms drive your legs, not the other way round. Bring knees up high and try to keep your core controlled with a good upright posture. Plyometrics are explosive and intense exercises, such as jumping and skipping, that aim to boost muscle power.

They can be beneficial to improving running economy and form. A simple way to test this is by comparing the strength and distance of a single hop on your right leg with that of your left leg. Exercises such as single leg deadlifts and lunges can help even them out.

It may seem counterintuitive for a explosive, powerful movement such as sprinting, but learning to stay relaxed is key. Static stretching, in which you hold a stretch for a prolonged period of time, has been shown in the literature to slightly impede sprint and power performance. This, of course, carries a lot more weight for the high-level competitor, where the difference between winning and losing can be a nose hair, but if you want to run faster yourself, exploit every advantage you can get!

Focus on dynamic drills that keep your body temperature up. I recommend that you warm up with minutes of moderate-intensity aerobic activity, such as a light jog. Next, perform dynamic mobility drills to loosen up your shoulders, hips, and ankles. The so-called "Spiderman" stretch is a particularly great drill to hit all three of these crucial areas, especially if you add in some upper-body rotation you can see me working into it at around the second mark in the video.

To do this, lunge forward, keep one elbow close to the knee in front, and touch the ground. Twist your upper body toward the front leg, and push your leg out slightly to open up your hip. Then, extend the free arm straight up. You should feel a stretch in the adductors, hip flexors, upper back, and chest. Hold for a few seconds and twist again, this time facing away from the front leg. Then, repeat on other side.

You can also perform what the running community calls "form drills. The better prepared your body is for sprinting, the better you'll sprint and the less likely you'll be to pull a muscle.

According to the SAID principle specific adaptation to imposed demand , you have to actually practice sprinting to be better at it. Sprint workouts can be performed times a week depending on your training season and sport. Research suggests that training programs longer than eight weeks can improve speed development compared to shorter programs. Perform yard maximal sprints with full recovery between sets. This will improve your conditioning for any sport you play.

Be sure to practice refining your sprint mechanics to further improve form and coordination, as well as run speed. If you are playing a field sport, you can perform acceleration and deceleration drills and change of direction exercises pivot drills during the same session to improve your footwork and agility on the field.

Implementing better running form during scrimmages will also provide opportunities to practice accelerating for when it really counts. When flat ground starts to feel easy, it's time to turn it up a notch and move to resisted sprints. With respect to increasing your strength specific to sprinting, resisted sprinting will translate to a more powerful sprint on a flat surface. This is where hill sprints, sled drags running while dragging a sled behind you , and parachute air-resisted sprints come into play.

Find a moderately sloped hill and perform hill repeats; run as fast as you can up that hill for several repetitions see sample workout below , then hit the showers.