What is the best exercise to become faster at sprinting or long distance?
101924
Keep running, and take a Melaluca Access bar. It increases my indurance by 2+ times and no sore muscles
54426
You can't do both. You need to choose between sprinting and distance. Which do you feel more comfortable running? Which are you better at (compared with other people doing it)?
91073
what you should go is practice juggleing with a hacky sack, that helps with your feet skills, then later on use a real ball. Also work on sprinting, you have to be fast so you can beat people to the ball. Basically work on the fundementals even if you already know them you still need to practice them so you get better, one touch passes, trapping the ball before it bounces all that stuff.
871436
Let's get some more data here!\nDo you have more speed or more stamina - sprints vs. longer distance events.\nGot some good springs in your legs?  Long jump, triple jump, high jump.\nGood strength and power?  Discus, shot put.
163398
practice doing sprints everyday. Eat protien and build leg strength. Do lots of jumping.
1131189
The best solution I've ever found is 'wind sprints'. Find a location where you have 100 yards or so to work with. Mark off lines at 20 yards, 40 yards, 60 yards, 80 yards, and 100 yards. The object here is to push yourself beyond normal limits, while having short, attainable goals.\n\nStarting at the 'start line', sprint to the first mark (20 yards) and back again as fast as you can. Rest 5 or 10 seconds. Sprint to the second mark (40 yard) and back as fast as possible - again resting 5 or 10 seconds afterward. Continue until the 100 yard (200 actually) is complete.\n\nThe main problem with any endurance training is a lack of goal attainment. Running 20 miles is fine, but at 10 miles your goal is to simply finish. You've not demanded more of your body than normal. Good luck to you!
67567
Strengthening your legs and their fast-twitch muscle fibers can add inches to your vertical jump. This can help your basketball, volleyball or football game tremendously. \n\nThe Program  \n  \n  Steps:  \n1.   Begin every workout by warming up your muscles and then doing extensive leg stretches. Because you'll be building muscle fibers that are used for explosive activities such as jumping, stretching is of the utmost importance.  \n  \n2.   Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.  \n  \n3.   Sprint. This builds muscle, which will add to your jumping ability.  \n  \n4.   Run stairs on your toes. Start by running up a flight, one step at a time. Walk down and run back up, taking two steps at a time. Repeat as many times as you can manage.  \n  \n5.   Do sets of elevated jumps (see the next section).  \n  \n6.   Do sets of explosive jumps (see the third section).  \n  \n7.   Do sets of double jumps (see the third section).  \n  \n8.   Rest your legs at least two days a week. Results will come from sustaining the exercise program, not performing it aggressively for a few weeks and then slacking off.  \n  \n  \nElevated Jumps  \n  \n  Steps:  \n1.   Begin by placing a step bench or platform on the ground (many health clubs have a platform for just this purpose).  \n  \n2.   Stand on the platform, then jump backward onto the ground, concentrating on landing softly.  \n  \n3.   Jump back onto the platform immediately, with a bouncing motion.  \n  \n4.   Complete three sets of 10 repetitions. Be very careful when performing this exercise, as there is a potential for injury.  \n  \n  \nExplosive Leg Jumps and Double Jumps  \n  \n  Steps:  \n1.   Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it.  \n  \n2.   Jump as high as you can, concentrating on exploding off the right leg. Scissor your legs once in the air, then land with your left foot on the platform and your right foot on the floor. Gather yourself and explode upward again, this time off the left foot.  \n  \n3.   Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.  \n  \n4.   Execute a double jump by jumping as high as possible with both feet from a stationary position.  \n  \n5.   Jump again immediately upon landing, using less effort.  \n  \n6.   Repeat until you've accomplished three sets of 10 jumps each.  \n  \n  \n Overall Warnings:  \n Some of these exercises, particularly stair runs and explosive leg jumps, can cause injury if not performed properly. Your knees, in particular, are especially susceptible.  \n  \n Make sure you thoroughly understand all instructions before attempting the exercises.
412256
you need to be really fit (have a good stamina) coz u ned to run for like 90 mins straight so anything that imporves ur stamina. cross country, sprinting, gym
1060049
Fartleks work wonders.  Warm up run (5-10 min) followed by (1) 200m sprint, (2) 400m at 5k pace [repeat 6-10 times] then cool down.
925930
You should regularly try running uphill paths for training followed by a sprint workout after you reach the top (if there is space) a few times a week.  You need to properly eat, making sure you drink lots of water (no gatorade or other sports drinks because of sugar).   Don't eat red meat before race.  Practice is important and sprinters need to run everday alternating between difficult and moderate workouts betwen days.   Plenty of stretching is vital, too. \n\nTechniquewise, I cannot show you how to properly sprint but advise you to seek good technique advice to maximize your potential.  Also, it helps to work on practice getting out of the blocks because you can make or break getting a good time with how you get out.  I always start out low and gradually get more upright as get out (you might already know this though)\n\nEver heard of "Strength" (or Spud Webb's "Jump Soles") training shoes?  These shoes actually help you to have a better vertical jump but it also helps you have better sprint times (ie. 40 yd dash).  I haven't tried these but I heard they do work to a certain degree.\n\nLastly, believe in yourself and push yourself to the limit (I don't feel ashame for running myself so hard into throwing up every once in a while during practice).  The most important thing is to have heart!   Good Luck
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.
948188
Basic weight lifting will help a lot.  I was a runner for years in the past, and I removed literally minutes to my times by incorporating resistance training.  Concentrate on core exercises like bench press, squats, deadlifts and dips.  Core exercises develop multiple muscle groups at once and maximize your strength training.\n\nAlso, there is a type of workout called pliametrics.  This involves moves that will increase things like vertical jump, power, and quickness.  They are things like bench jumping with a medicine ball, leaps, etc..  These exercises are geared specifically toward athletic activity.  Just do a search on pliametrics and you should be able to find websites with instructions.  Also, if you can afford it, a personal trainer can help, especially when starting out.
893272
At a meet: In sprints it is good to focus on being the first person to have your feet on every wall.  In long distance events, it is a good idea to play catch up... you catch up to someone and pass them, then you look for the next person you can see ahead of you and catch up to and pass them, etc., and this can continue as you are lapping people.\n\nIn practice, for each set, pick something you want to work on and focus on that for the set.  Like if your coach gives you a long boring set, you can decide that you are going to work on fast flip turns, or that you are going to try to streamline as far as you can off every wall, making it a competition for yourself to keep it going without losing form or distance off the wall.  Breath control also gives you something else to focus on and keeps you in rhythm (breath every 3 strokes, 5 strokes, etc. by 25).
510086
Footwork is one of the most important facets to the game of football - quick feet and lateral speed.  Aside from strength training, sprinting, and long distance running to build endurance, plyometrics is a very important and underrated part of any aspiring athlete.  Do a search for the word plyometrics and you'll find all sorts of good exercises and drills.  I used to jump rope a lot, it worked well for me.  But there are all sorts of things you can do, it depends what you have access to.  If you need further help with your search feel free to contact me.
740776
I play and coach basketball and the best thing to do is play play and play some more you can run a mile a day and then go into the gym and shoot  around do some sprints..... Basketball is a change of pace game and long distant running will help but you need to add sprints to the workout.
1112567
As you can see, there are a lot of people who don't know squat about training. Practice, practice, practice is not an answer.\n\nI was a sprinter in college (back when they timed races with an sundial) . I'm going to give you links to web pages the look like they have sane workouts.\n\n    University California at Santa Clara\n    http://www2.ucsc.edu/slugtandfclub/sprin...\n\n    Central Park Track Club\n    http://www.centralparktc.org/trackies200...\n\nIn addition, you might want to do exercize that will increase you acceleration out of the blocks. Running hills or running against resistance like a bungy cord are exercizes that you might want to try. \n\nSomeone above said that you can't increase your stride length. Well, you can. Improving your knee lift and the amount of thrust you get when you push off are going to increase your stride length.
1116494
You know - and anyone who reads this and runs alone should know - it really works to play games with yourself while running.\n\nYou can do intervals - speeding up for two minutes and then easing back for 5-7 minutes.\n\nYou can sprint and then walk a few times.\n\nChanging terrain can really help.  Have you done hills or stairs, for example?\n\nWhatever you do, workouts are much more fun when you don't have the chance to think about how long, tedious, and painful they are!  Focus your thoughts elsewhere and you'll be much happier for it, I assure you!