How to increase my 100m time?

I ran track at my jr. high, and im one of the top runners in the sprints. My last 100m time was 11.64s, and i was wondering what i could do to bring up my time. Ive heard about some "jump shoes" that help with your verticle jump, which im pretty sure use the same fast twitch muscles you use for running. could anyone help me? lol sounds a little complicated, sorry about that. help would be awesome.





Thanks,





Jason K

How to increase my 100m time?
I assume you really want to lower your time, i.e., shoot for 11.4 or 11.0. Anyway, I would not focus on the shoes that much. I would focus on conditoning and technique. As far as conditioning; as a great generality, what ever you were doing last year, do more. Do you do any work with weights? If not consider adding weight training, especially to build up the power in your legs, but also do not over look your upper body.





In addition to doing workouts that improve your explosive power, also do some added distance to increase our endurance.





Technique may be something that is being overlooked. Work with your coach to fine tune your technique so that you can get out of the blocks faster. Work on driving out of the blocks.





So, in short, work on fundamentals and do not worry about some special shoe too much. That said, a good shoe is important, but I do not think getting any particular "jump shoe" will do that much for you.





Good luck.
Reply:run faster.
Reply:Try to do hill sprints, or overdistance training. Any slight slope is good, a little more incline is more challenging.





Carry a buddy piggyback, and try to walk fast, jog, or run with him 10 or 20 yds, and further.





Bench step-ups with weights will improve your leg drive.





With all of these do 10 minutes or so warm-up. Also be sure to get a good warm-up before your timed sprints. 100m is anerobic the first 6 seconds, high end fast aerobic the last few seconds. Its all about power, and being able to hang-in.





Jump shoes not required.
Reply:The way to improve your sprint times is to get stronger. You need to have a work out program where you do total body work, expecially abdominal and core muscle work. Start doing plyometric exercises 2 days per week to develop the explosive muscles needed to sprint. There are no secret shoes or pills that will make you better. It takes hard work for a long time. In the off season run easy distance 3 days per week. Do the plyometrics 2 days per week and lift 2 to 3 days per week. When you get into track season you can begin working on technique to improve your form. The start is very important in the 100 meters. A good start will give you a step on the field before the rest of the group is going. You need to learn to transition into an upright position and run effieceintly so you can maintain your speed throughout the race without slowing in the last 20 meters. When you run stand up tall, keep your shoulders relaxed. Your elbows at 90 degrees and swing your arms front to back not across your body. Your feet should be dorsi-flexed, with the foot coming rearward at the speed you are moving forward, striking the ground only slightly ahead of you. Running is a pushing motion, not a pulling motion. Your stried is lengthened behind you not infront of you. Practice coming out of the blocks and getting to top speed in about 40 meters. Practice running relaxed so you can maintain top speed without tiring. When the season starts you will be doing different intervals to work on different parts of the race, now you can do the lifting, plyometrics and running to develop a base for the season.
Reply:You need to build up your thighs and hip flexor. You can do that by doing lunges and squats. Being flexible also helps, so be sure to stretch so you don't pull anything. When you are getting ready to run, it all about technique and form.
Reply:if you do 11.anything in jr high you're doing good and jump shoes are really just overpriced ways of training the easy and can sometimes hurt your time, do squat jumps and other plyometrics, and train at a distance thats at least 120yards, it will build indurance, next make your 40 time incredible a super fast start out of the blocks can win a race for you, hope this helps a good luck



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