How do i become a good sprinter?

I really want to become a good sprinter, but i don't know where to start or what muscles to train and all of that, im 14 years old, about 175 cm tall, weigh 58 kilo's, my fastest 100m time is 13.25, i wanna try and get 12-13 seconds and maximise my speed, where do i start and what muscles do i train? helppppppHow do i become a good sprinter?
This will sound weird but run downhill. Do your sprints uphill then on your way back down just take long strides and flow with the hill. This builds up your natural speed, your legs become accustomed to moving that fast, and it builds up the muscles in the back of your legs. Attach a tire around your waist and do some short 50 meter sprints. Also do plyometrics, they're not too fun and can really hurt but they're great for building power in your legs. If you have access to weights and are doing weight training, keep your lifts with a lower weight and higher repititions. This will build up stamina and really tone you, high weight and low reps will make you big not fast. Be sure you stretch regularly too, this helps quite a bit. Do ladders, those help your footspeed and endurance. If you have access to a pool you can go to a point where just a little bit of your shoulders are out of the water and sprint underwater. Essientially this is the same thing as resistance training, you're gonna move real slow in the water but it really does help. Running stairs helps to, stairs will work just a little bit different variety of muscles than hills. If you're wearing jeans you could even wear ankle weights during the day and naturally your legs will become accustomed to that weight and naturally build muscle to accomodate the added weight. So when they're off more power, less weight, physics just says more speed.



Muscles to train would be your quads, calves, and your butt muscles.

Do calf raisers, lunges, and squat. Those will work most of the muscles in your legs that you can work without running.
Some full body training is a must. However, make sure you do not gain so much muscle that your body cannot carry it. (sylvester Stallone) I was a sprinter myself and played softball in college. I found the best way to train was to use ankle weights. During practice times use the ankle weights. They will slow you down in practice but your muscles will react to the resistance and work harder. So, in an actual meet, they will expect the resistance and go full force without the extra weight. If you don't believe it at least try it...... How do i become a good sprinter?
Run backwards up hills, do high knee running and do exercises where you kick your butt while you run. I'm 6 ft 2 and weigh 162, I'm pretty fat, but I'm still the fastest sprinter in my class.
TD has it mostly right. Just please please please DO NOT use ankle weights as suggested above. It is terrible for your legs and will only hurt your training. Also, in lifting weights stretch a lot. Best of luck.How do i become a good sprinter?
wow my grandfather (usain bolt) can run faster than u . to run faster just let a dog which can run faster than you chase You.