I've got sports day coming up soon, how can I improve my 100m sprint?

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Ash#16

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I really want to win 100m this year for my school's sports day because my friends always want to make fun of me because they are faster. I can run reasonably well right now with a time of about 13 secs for 100m but I really want to improve this to prove my friends wrong and so that they will treat me with respect. Some tips would be great as well.

Thanks to everyone!
 
Training programme. Because it's sprinting i advise you don't do this training on concrete. If you have a track nearby great! Otherwise sand, dirt or grass is much better than concrete as concrete has no shock-absorption what-so-ever and may damage your legs

These sprinting technique drills can be performed in this order or alternatively focus on just 3-4 drills. There is no need to perform multiple sets and repetitions.

Raise Knees: 10 meters - jog - 10 meters - rest
Sprint 10 meters concentrating on raising knees as higher than normal. Jog for 10 meters and then sprint for 10 meters and rest.

Fast Knee Pick Ups: 10 meters - jog - 10 meters - rest
Jogging on the spot raise your knees to waist height while emphasising arm action. Move forward 10 meters with this action concentrating on the number of ground contacts rather than how fast you cover the distance. Try to get as many ground contacts as possible.

Flicks: 10 meters - jog - 10 meters - rest
While sprinting over 10 meters concentrate on flicking your heels up to touch your butt.

Leg Speed: 60 meters
This is a normal sprint over 60 meters except all of your focus should be on your legs. Try to gauge the optimum leg speed for you by taking different stride lengths to see which yields the best results.

Skipping: 40 meters

High Hops: 3 x 40 meters
Bound from one foot to the other. The action is similar to skipping except your are trying to gain as much height as possible and stay in the air for as long as possible. Remember to recover fully between attempts.

Elbow Drive: 40 meters
Sprint for 40 meters concentrating on driving your elbow in a straight line. Keep your elbows flexed at right angles while keeping your arms relaxed.

The best advice i can give you, is to join an athletics club where a specially qualified coach will train you to completely thrash all the other boys in you year. Good luck and i hope you win!

Oh sorry just read your question again! Heres some tips!

**It's all about arm action and leg strides. Practice bounding with huge strides, or even skipping as high as you can. Swing your arms hip to lip; ideally, your elbows should be shoulder high when you swing back.

**The first few meters are key: a strong, explosive takeoff, with short, quick steps. Push off the ground hard. Or your starting blocks, if you're on a track. Work on getting a great deal of muscular strength in your legs and your core (abdominal, pectoral, trapezius, etc) muscles strong and big, which can be done by doing fewer repetitions with heavier weights (if you were training for long distance you'd work out for endurance and would do light weights with tons of reps.)


**Watch professional sprinters for technique, etc. A lot of it is natural but there are some aspects of sprinting you can train for.
 
keep practising run around your block a few times its what i do when i have a big race coming up it really helps me!
 
Just whack the 100 m again and again and again and again and again.
 
Just whack the 100 m again and again and again and again and again.
 
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