There are several ways to improve,
Sprint- a few to improve this is such as :
High Intensity Shuttle Run
Pace out 30 meters on grass or a running track. Place a cone at the start and at 5 meter intervals (7 cones in total).
Sprint from the starting cone to 5 meter cone and back. Turn and sprint to 10 meter cone and back to start. Sprint to 15meter cone and back to start and so on until you sprint the full 30 meters and back.
Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.
Reaction time- to give you the quickest possible moment to go.
A way to improve is;
For sprinters to improve their reaction to the starting gun
Starting position- Standing tall and relaxed
Command-
Blow on a whistle or clap of the hands - given from behind the athlete
Action The following should all happen together:
1.The right knee is brought sharply up to a position where the thigh is parallel with the ground, the lower leg is vertical to the ground and the foot is dorsi flexed
2.The arms are brought to the sprint position
3.The athlete rises up onto the toes of the left foot
Notes It is assumed that the right foot is placed in the rear block of the starting blocks on a sprint start - if it is the left foot then change the leg action above
Power- to give a fast explosive moment at the start in a short period of time,.
Just go to the gym and work on the correct muscles needed. But seeing your only 13, not sure .
Note- when doing short distance you dont respire areobic, meaning you dont breathe much,.
You annerobic respire, there is something else you do to feed the muscles. Im not sure what or how to improve it. So seeing you would do 100m, hold your breath (or try to).
Hope this helps
There are quite a few things you can do.
Some weight training would help. To help condition your muscles. And upper body strength is just as important as lower body strength (think how fast your arms have to move)
Breathing exercises can help too. You can practice while doing some longer distance running. Imagine the air filling up your lungs from the BOTTOM to the TOP. When you release the air push it out from the bottom to the top as well (like squeezing toothpaste out of a tube). This will help you get more oxygen and you'll have more control over your lungs.
Also, your body automatically breathes in...so you have to make sure it's breathing OUT properly. See if you can breathe out twice for every breath in ("Out-out IN, Out-out IN")
Eat complex carbs the day before you race...
Make sure you start a good stretching routine...
....How can i make myself a faster sprinter?
As a 13 year old, your like a filly prancing about , the thing is don't overdo it, just take it easy. You have got to leave your muscles to develop and you might go and bring a gold medal back.
When you are actually sprinting you need to really pump your arms. Try and practice sprinting and bring your knees quite high. Also try sprinting on your toes.
Wear Spikes.
When you start go into a sprint position.How can i make myself a faster sprinter?
Do squats and strengthen your calves. Building up the muscles in your legs, specifically calves, you should improve.
Practise
Wear Aero Dynamic clothes
Good footwear
eating healthly doesnt make u faster
just more energetic
you wil start having problems if u go on a diet
Hope i helped
then if you thinking of being a sprinter then you should start exercise a lot and try also to eat red meat it helps
see if you can outrun a lion that would make you quicker in no time...
On a serious note maybe a personal trainer would be able to guide you in the right direction
By training dayly and very hard.
to sprint faster you need to run harder
join a club and get professional help
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