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This is coming from someone who jumped from a 5.2 40 to a 4.65 40 in a mere few months
Step 1-Form. Focus on moving your SHOULDERS back in forth in a straight line. Your palms should be spread and should come face high. Move the opposite leg with the opposite arm forward
Step 2-Once you've perfected form, you're in the clear. Do sprints every day, approximately 4-6 with 20-30 second breaks in between
Step 3-Footwork. Use an agility ladder or do agility cone drills or SOMETHING that improves agility. The faster you're able to move your feet and hips, the quicker you can pick them off the ground when sprinting.
Step 4-Add weight. Either be doing sprints with a weight vest once you've significantly improved or up a hill Or both.
Step 5-You're done. Just keep sprinting and doing agility every other day. You're conditioning will also improve |
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SwagudeloJoin Date: 2013-05-23
Post Count: 24436 |
1. The only useful thing you said is to learn how to run correctly, and you didn't even give all of it
2. You'll never get faster no matter how much you run if you don't work on your fast twitch muscles
3. You don't need to work on your agility, the fastest guys I know are not agile at all |
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The more you sprint, the faster you get.
Agility helps. Its not necessary, but it certainly helps |
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SwagudeloJoin Date: 2013-05-23
Post Count: 24436 |
To expand on #1
Keep your muscles, shoulders and head relaxed, don't strain
Drive your knees all the way up to your chest
Make sure your arms form a 90 degree angle and pump backwards
Your palms don't have to be spread, there's different techniques here, just make sure your fists are never balled up
Toes up, knees up, chest up, head up
A good way to learn to run properly is practicing striding before you start sprinting
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Indeed, rune. Also, its good to run on your toes rather than your entire foot.
I also can't stress how much the weight vest helps. Its absolutely enormous to gaining speed |
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SwagudeloJoin Date: 2013-05-23
Post Count: 24436 |
Also, your fast twitch muscles control how fast you are because they dictate the speed that they're allowing your legs and arms to pump |
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SwagudeloJoin Date: 2013-05-23
Post Count: 24436 |
Yes running on your toes is very important too
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I mean I was average for a freshman-5.2 Follow this and literally anyone can see significant results. 4.65 for a freshman is very good |
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I was born as a fast runner. I never did anything to improve my speed. |
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SwagudeloJoin Date: 2013-05-23
Post Count: 24436 |
I went to state in the 200 and 4x200 by working on my fast twitch |
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Congratulations on being born fast, do you intend to stay idle or improve? |
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SwagudeloJoin Date: 2013-05-23
Post Count: 24436 |
I was naturally fast and became even faster when I first started track and learned how to run properly and hit the weight room |
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Congratulations on being born fast, do you intend to stay idle or improve?
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I'm probably going to stay idle because I don't need to run fast. I don't need to run fast during marching band. If I was still playing baseball, then I would improve on my speed. |
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