What are some effective track sprint workouts?
155873
Just run as fast as possible for a short distance, run in quarter marks around a high school track. Jog up hill, jog as far as you can like long distance to get a good muscle build up.
102476
Work on your sprinting technique to increase efficiency of motion. I've always heard you can't teach "speed," so I think it's all about technique.
606602
I run track.... sprints oh yeah!!
175774
train! train! train! you would probaly want to join a team. run mon wed fri sat sun doing 6-10 miles and do sprints the other days for about 3 hours. it takes a lot of work. try a marathon.
491430
Running or biking to build endurance and short sprints to build speed. If you go on the usta.com and click high performance there is a link to exercises to build speed. Also push ups and sit ups are great and just use your own body weight to build muscle.
579284
i would think something in track...high jump, pole vault, discus?
195602
Coming out of the blocks you should be thinking about smoothly accelerating to your cruising speed.  It's not possible for a human to sprint all out for an entire 200. You have to get into what some coaches call "float" -- running "fast but relaxed -- through the middle of the race.\n\nA word on technique. When you are running the curve, you want to swing your left arm less than you normally would and swing you right hand across your chest towards your left shoulder. That action will help you hold the curve.
844469
Do a lot of sprints and ladders (25 m,50 m,75, m, 100m, then back down.)  also a good thing is getting a 45 pound weight (Plate not dumbell) and tying to your waist with a long rope and running sprints on the field with it dragging behind you.  Also power lift in other words go for more weight for less reps.  Also first response is kind of right running on hills is hard but works Great.  Push Yourself all the time
571711
Morning: Run 20 mins out then try to make it back faster.  Run 20 mins out and try to make it further before turning around and still try to make it back before the 20 mins is up. Do this for two weeks then start on hills the same method. \nAfternoon:\nWind sprints and suicides. Use a speed chute. \n\nOptions:\nTake a power yoga class and a spinning class. Swim some laps to get your breathing in control.  Think SPEED 24/7. Rent , NO BUY "PRE" the movie about Steve Prefontaine. Run. Shower. sleep. Repeat.\nThe woman who posted below me is an idiot!\nDon't EVER let anyone discourage you from your goal.  Not trying is worse than trying and failing.  Hit it and hit it hard and ignore the playa hater!
1104349
40 yard dash is a power run, hit the weight room and get in some leg presses and squats.  You can also try running with resistance, ie weights, a sled, a parachute....But the weight room is an important often overlooked part of sprints.
899731
Track season is the greatest time of the year, next to basketball of course.\n\nTo improve your time, you need to be sure to get in plenty of miles--even though it's not a long race, miles help any runner above the 200m.\n\nAlso, don't forget about the quick stuff. A 200-300 yard hill is an excellent workout for middle distance runners. All out, all the way up.\n\nRepeat 200's, 300's, 400's, and 600's are crucial too. (Obviously not all at the same time)\n\nA big part of running well, to me, is having someone to run with. Take a friend with you, and if they aren't as fast, give them a head start, and work to catch them.\n\nAs far as diet goes, make sure you consume enough calories--a big mistake that a lot of girl runners make. Make sure you have a good balance of carbs, proteins, and fats, too. Also, make sure you get plenty of iron. Too many runners have collapsed because of anemia. Hope this helps! :D
489178
You can always modify or shorten it if it is to strenuous.                                \n\nSpeed\n\nGeneral Warm-up\n\nFull Body Stretch \n\n\nWeek 1:\n\nMonday and Friday (sprint speed)\n\n3X30m (45 second rest between reps)\n\n3X60m (45 second rest between reps)\n\n3X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid one more time\n\n\nWeek 2\n\nMonday and Friday\n\n5X30m (45 second rest between reps)\n\n5X60m (45 second rest between reps)\n\n5X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid two more times\n\n\nWeek 3\n\nMonday and Friday\n\n6X30m (30 second rest between reps)\n\n6X60m (30 second rest between reps)\n\n6X90m (30 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-250m-200m-150m-100m-50m\n\nRepeat the pyramid two more times
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
573694
Well lets ee... everyone starts off not doing so hot in track and the gradually their times decrease and distance grow....if you are doing the high hurdles, the high jump and the shot could be taking some of your energy... or you could practice harder and gain endurance... alway practice one race over what you actually run and you will feel energized! In the hurdles make sure to come out strong, attack, and get low...the 800 also takes endurans.. well i'm sleepy so buh bye
303629
Lots of sprints. I would suggest getting a wait vest if you can find one. Also try to get a runners parachute. I had a couple friends who used to use them, and it helped their speed dramatically (4.3-4.4 range in the 40). If you've never seen one, its a small parachute connected to a harness that you wear. As you run, the parachute extends out behind you and causes heavy wind drag, causing you to have to fight harder to run.
701615
Depending on the event. I'll do sprinting,100m, range of motion/centre of mass includes and is achieved through a combination of stride rate and stride length.the mechanics of correct sprint posture the forward lean with the head and shoulders directly above the hips, the ball of the foot should strike the ground creating foot flexion, which allows the calves to contract creating knee lift which incorporates the quads, hams, and glutes. It depends greatly on the athlete and which race they are running. Sprints, middle distance, and distance as well as hurdles all involve very different forms of running and different ranges of motion.:-)
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.