how can i get better at the 400 dash?
373906
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;
516077
To improve ability, vary workouts.  Make sure besides sprinting you do distance or vice versa.  Furthermore, get in weight training and some stairs or hills runs as well for stamina and strength.  \n\nThe day of the meet, make sure you eat breakfast but not too close to your running time.  Jog around and strech it out so you are ready to go (loose muscles).  Good luck.
471652
Try aiming for the barrel if the first dart go's in. Try throwing for double twenty and when scoring consistently, drop down to treble twenty. Good luck.
132121
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
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.
641112
I great way to improve your speed is to invest sometime and \nresearch in fast twitch muscle exercises, and plyometric training.  Combined with your regular football workout witch I imagine consist of at least basic football powr lifts like bench, squat, and deadlift.  adding these typ of exercises to your routine helps develope explosion and muscle response.  Another thing you may want to look into is proper running technique.  Running with proper technique can greatly improve your speed.  If your looking to improve your 40 time its great to know what stance give you the most explosive start, and what exercises help you increase your stride length and repition.  If you want information on these I would suggest looking up sprinter workouts for 100 meter and 200 meter runners or even consulting your local highschool or college track coach, you can even try to find some camps that specialize in speed training.
621678
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
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).
1016952
practice and eventually you'll become faster
289405
Try just dashes. they may be able to help.
325591
no one has given you a good answer yet so here goes...fine a track close to your home and get a set of rules for the lowest class at that track.it will cost less to run in this class and give you some experience.then you can move up as you get better....
529397
If you ride regularly and average 10 or more hours a week, I would recommend a half mile hill to do repeats on.  Any hill that is driveable is bikable.  Do it only once or twice the first time, and every two times after that, increase the repetition by one.  Give yourself a 45 second break in between the repeats after you coast down to the bottom.  When you are able to effectively ride it 10-15 times, find a longer hill and start the cycle over, although you don't have to neccesarily start back at 1 or 2 times.  That will help your endurance.  If you want more power during sprints, you can find a steeper hill of roughly the same length.  Hope this helps!
240146
I could never drive that well but I had a very good outside shot.\n\nSo if they are playing man to man D on you and you are a forward(as I was) you can do several things but one I liked depending on who the defender was,was to run down the side( not always real fast) as your team is bringing the ball up the floor and if the defender is close, then either start to run along the base line and if he turns his back, then stop quickly and pop back out from where you started and take a quick pass and shoot if open.\nIf you do this a few times then the defender will catch on but then you fake the stop and when he turns to come back out you keep going along the baseline and pop out into the clear on the other side and take a pass from the guard or center.\n\nAll of this requires timing and of course a team that is going to get the ball to you when you are open.\n\nHigh level teams will be using a lot of set plays in games but many ameteur teams will just be add libing most of the time although you always discuss strategy during your time outs.\n\nYou can also use a pick from a team mate to run your defender into and then get open that way.\n\nYou can cross sides of the floor with the other forward and give the D a different view.\n\nEven if you are not a great driver you can fake an outside shot and get the D man running at you and then drive around him and either keep going if you are wide open or pull up and shoot the jumper or pass off.\n\nIf your playing against a zone D then you can load up one side of the floor more and pass the ball around until someone is open which happens quite often against a zone D.\n\nOutside shooters love playing against zones.\n\nIf it's man to man against a very good defensive team and you can't get open that easily then it's best to be setting picks for the guys(usually guards) who can drive well and this may get your opponents out of the man to man D.\n\nA lot of good teams will of course mix up their defense throught the game.\n\nThe more moves you have the better you will be and it always helps if you have a lot of natural speed.\n\nIf you are playing with good players this makes it easier for you and your team mates to get open because it's hard to cover everyone.\n\nAlways try and play within the team concept and use the strengths of all the players on the team when possible.\n\nIf you are on a team with a real coach try and do what the coach is asking you to do.
672388
Practice is the only way. It is a skilled best learned by watching and during. The "tricks" all revolve around where to look and how to line things up. Go out and practice with someone that drives well like a parent or older friend.
183183
Practicing your hurdles is the most important part of hurdling.  Ask your coach to bring it home, that will win brownie points.  Then practice going over it, the motion of it without actually jumping, and also practice your strides between hurdles.  Good luck.
1075140
keep practicing your hand skills by throwing the ball up and catching it. the more you do it the more you will get use to it. trust me 94 all-city wr speaking here. it worked for me. try to keep it simple as well! good luck and don't give up!
762952
heck if it is thta far out //run some more races if you can..try to give yourself a realistic goal and a possible goal..like 33:30 for a rea;istic goal and under 30if you keep running and improving