Im not in track but wanna get faster for football and rugby ....what kind of drills on the track should i do to build up my 100meter sprint....when i say drills i mean like 3 times 40 yards or stuff like that.
212114
do variations of 4X40, 4X60 and 4X80 full-out. do rapid knee-lifts on-the-spot for about 30 seconds. football/rugby running is different from sprinting. also try reaction drills. check your running technique (eg knee lift)
383777
Ask your coach. \n\nI asked the same question and that's really the best thing to do.\nThey should give you good ideas for your specific needs and such. =]
147753
strategy, its important be to know that it is not a good idea to run flat out on the 800. Its also not the best idea be in first place becuase it is easier for someone to accerlate pass you later. Nor is being in last place since you will have to play a lot of catch-up. A good place would be second or third and it is also a good idea to be trailing the leader leaving you to decide when to speed up past him. Also it depends on what type of 800 runner you are, there are the sprinter 800 and the more distant 800. If you are better at sprints what tends to happen is the first lap is more slower and no one would want to take the lead and everyone is bunched up and then on the second lap everyone goes all out. The more distance 800 would be a quick pace on the first lap and on the second lap, the person who slows down the least would dominate. What i do is that i pace the first lap and then begin to speed up at the 300 on the second lap and speed up a bit more every 50m. and also to run the turn hard when you get to the 200. By the 100 you should be at near sprint and at the 50 you should be sprinting full out. If you are more of the endurance runner and you know the opponents are more sprinters, it might work to go out ahead in front a quite a fast pace and then a bit faster on second, if your a sprinter, it might work to go at a slow pace on the first lap and then all out on the second lap. A good idea is to work on your sprinting a bit and your anaerobic strength so you will have a good final kick at the last 150 or 100 and pass people who cant hold it down as good as you
138219
if you wrote this question, your offensive line must be garbage or you have no faith in them. you shouldn't  focus on getting bigger, get quicker. ask your coach to do running back drills and defensive back drills. you should also gameplan and study film to read blitz packages. you dont want to change your teams gameplan, but work on play- action plays and gadget plays. work on getting the ball out of your hand quicker and avoiding the late hits if possible(you dont want to focus on the defensive lineman and throw and interception)encourage your offensive lineman and tell them to step their game up.
420875
Well with the measurements you've given, you both seem destined for the backline. Thats good though - the girls prefer backs and the professional clubs spend more money on them too. And they get all the glory! :-)  It sounds to me with your sprinting and agility you'd be best to try either wing or maybe fullback. I'd start with wing. Thats the position that is on the edge of the field, usually you will receive a pass and have to sprint down the touchline avoiding tackes and hopefully out pacing the defence, going over for a try. \nIf you beefed up a little, maybe centre as well. Most of the other positions you will be too light for. \nBest advice - give 'touch rugby' a go - a great way to get a handle on the ball skills and tactics involved, without getting crunched by a ten tonne gorilla on your first day. And have some fun! \nRugger is a great game.
587781
I am a freshmen girl that ran xc and track. That is a really good time for an 11 year old. Personally, I think that is far too young to run at her best time. She seems committed though, which is great and will help her out a lot. Just tell her to push herself in practice, and it will definitely pay off, especially at the end of the season. I know this from experience, because I dropped from a 2:48 to a 2:24 in the 800 in one season!
297725
It depends on what your splits are...\n\nIf you have equal splits like 1:15/1:15 (1st lap vs 2nd lap), you have the endurance already and should do some sprint work (repeat 200's at about 90%).  This will help you build straight up speed, and will lower your time.\n\nIf your splits are something like :65/:85, then you'll have to work on your endurance, and something that will help you would be to go on some longer runs a few times a week, maybe like 3-4 miles.  This will help you to be able to keep pace in that second 400.\n\nGOOD LUCK
543723
I've coached a lot of place kickers or aspiring kickers who have problems with distance and they all have one thing in common. They forget all about their non-kicking foot and leave it about six inches behind the ball.  Make sure that your non-kicking foot comes up to the side of the ball or better.  This cause your kicking foot to drive through the ball.  Good Luck\n\nBy the way, 35 yards is not bad
57384
This would be very hard to come down to from an 8:30. Don't ever let anyone squash your dreams. My best was a 5:27 in college and I was just under 7 in grade school. You will need to go into track with an incredible base but not to where you are risking injury or burn out. Once your season has started you need 2-3 speed work out sessions prior to competition starting. A good track work out would be a mile warm up very slow about 10 min pace. 10 400's with an average goal of 1.15 each lap. You should jog a 200 between each with a 400 after 5 laps. Do a mile cool down afterwards. You also need to do work outs of 800's and ladders all the way up to 3200. A coach needs to really monitor any injury risk. Once your meets start the speed work can only be 1-2 times a week or you won't be strong for your race. Good luck.
520485
When you run do some sprint work.  run at a moderate pace for about 100ft, then sprint  a hundred, keep doing htis.  track workout work best so you can maybe do a 1/4 lap interval then raise it to a half lap alternating between sprint and moderate pace. you will be amazed at the difference in your overall speed over time
163091
Here is some advice I previously posted to another 400m runner.\n\nIf you aren't already running 600m in your workout, add them once a week. They build up your strength and help you maintain your speed over that last 100m.  Not knowing your ability, I would say try to run them going out the first 400 at a pace 5-10 seconds slower than your best 400m and then concentrate on staying strong to the finish.\n\nI would also to workouts with multiple 400s, 5-10 seconds slower than your best 400 time, or multiple 200s, a second or two faster than your 400m pace.\n\nYou might also try running shorter intevals up a long hill. Back in the 60's, the UCLA team used to run 400s up a long hill. They had the best 4x400 team in the country back then, so the there is evidence that the workouts did some good. \n\nYou need to learn how to run the race correctly. I break the race down into 4 100s. For most of the first 100, you should be accelerating smoothly to your "cruising pace", running hard, but not sprinting all out. The 2nd and 3rd 100s, should be fast, but relaxed. The last 100 is where your strength will have to kick in. You are going to start to feel like someone dropped a weight on your back. We used to say "The bear got him" when we'd watch it happen to a runner in a big way.\n \nYou'll need to focus on keeping you knees going straight forward. They will want to go off at an angle.  Keep your arms swinging straight ahead. Some runners feel it helps them to exagerate their armswing as it helps keep their legs going.  \n\nRelax your face and jaw. Don't grimace. When you do, it thightens up first your face, then your neck and shoulders.\n\nAfter a hard run, do a lot of stretching. You've got to have a full range of motion to have a smooth, effortless stride.\n\nI always recommend Bob Anderson's stretching book, it's a classic: http://www.amazon.com/gp/product/0936070226/002-4340010-1751209&#92;
441993
well maybe your a little light but your young and you can always hit the gym....and 100 yard in 11 seconds is damn good man........thats like 12 or 13 seconds in 100m....the world record is like 9.87 or something.....now either way my friend if you play football your gonna need that ability to take a hit because your definetly gonna get hurt.....its the name of the game\n\nbut to figure out what you wanna do then you have to ask yourself what you wanna really do.......do you wanna tackle ppl and make interceptions or do you wanna score and have glory\n\nnow the higher level of competition you get the more the coaches dont try you out in different positions and you have to pick yourself....i had to do that and didnt like it becasue i got cut lol....i probably had more talent at running back but i tried out for defensive back and wide receiver.....learn from my mistake.....dont worry about getting cut or force yourself to do a position you dont truly love.....do the position that you feel most comfotably in unless the coach says otherwise\n\nnow the different positons are:\n\nquarterback: throws the ball and manages the offense....usually the team leader\n\nrunning back is divided in two....fullback and half back...fullback usually really big and is the lead blocker for the half back who is usually the main runner of the team...the running game and also both running backs catch short passes\n\nthe receivers are the usually the fastest players who run routs and catch all sorts or passes\n\nthe tight end is usually a big guy who is half wide receiver half offensive lineman.....they sometimes help out and block but most of the time they catch intermediate distance passes in the middle of the field\n\nnow the offensive lineman and the defensive lineman are the biggest on the field.....offensive blocks the defensive lineman when their trying to rush the quarterback\n\nthe linebackers are in the middle of the defense and usually stop the run or cover receiver in short yard situations \n\nand the defensive backs are divided in two....safeties are the last line of defense and stay back in coverage....the free safety covers the deep passes and the wide receivers and the strong safety stay closer to the linebackers for run support or cover the tight ends........of course there are exceptions and its not always like this..........and finally the cornerbacks cover the receiver directly and usually follow them everywhere on the field\n\ni would suggest with your size and speed and you say your small that you play corner but i never liked it because you have to backpedal a lot and you have to be quick to react and not just fast because you dont know where the receivers going\n\nsafety might be too hard for you the first year because you have to know all the receivers routes and stuff more and know the passing tree\n\nand if you wanna be on offense then you might wanna be a half back because you run and if your quick then you could be like the next barry sanders or you could shake the defenders easily\n\nor you could be wide receiver because most of them are really tall but there are shorter receivers that are quick as hell but make it.....like joey galloway or steve smith.....but you have to be able to catch and run precise routes\n\nfinal thouht get buff work out at the gym and find out what you love and what positon you would like but when working out at the gym dont lose any speed because speed is very useful and speed kills\n\ngood luck
17725
what you want to do is train. you want to be fast so you should do sprint work along with skills, because you have to out run them them. work on juggling practice with a hacky sack and work on being aggresive because you don't want to be push around when you are playing people bigger than you.
582234
Work on Your speed and strength. Start lifting weights on a regular basis and eat healthy. A great speed drill is to get parachutes that go on your back. do series of wind sprints with them on your back. they work great and your speed will improve. remember in football today speed is the most important thing you can take to the table.
650837
1.) Do plyometrics (box jumping, etc.)\n2.) Do sprints\n3.) Start lifting\n4.) Go endurance running\n\nI'm not going to give you a detailed work out plan, because it would be a waste of both our times. If your coach is any good at all, then he will already have a summer football league up and running for players to participate in. Start there.
430244
Track and Field is my thing. Let me tell you b/c I ran in college. If you're running a quarter(400m) you should always attack the first curve and let your momentum carry you into the back stretch. Stride with the least amount of effort as possible all while maintaining the same speed. When you reach the home stretch, pump your arms and try to stay relaxed. Dont try to run faster b/c you won't and your muscles will cease. When your legs start to burn, try to increase your stride length b/c you will feel them tighten up. BUT, dont forget to keep your arms pumping coming home!!!!   Good luck and dont give up on this great sport.
603152
Do 100 meter sprints and use Strength weights shoes. Also the SPARQ products help alot. (look in Eastbay website and mags)