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I think if you want to be a sprinter then do some sprint exercises (like sprint for 20 sec. then 30sec then 40sec then back down, with breaks in between). If you plan on doing long distance races then go running for long distances (like to the park and back or something a few miles long). Good luck and Track is soooooo much fun! Hope I helped!

for distance, join cross country if possible, and if you cant do long distance runs (any where form 3-7, and mid distance do slightly shorter faster runs) as much as you can but take at least one day off a week. Also do core work outs maybe 5 times a week for about half an hour or so. just crunches and planks/ arrows or what ever works your core type stuff. Do streatches and put in some speed days where you work on intervals and hills some days.

Actually hills are amazing weather your a sprinter or a distance runner. Their great resistance training and really help build speed, so make sure to get some hill work in if possible about once a week.

if your a sprinter, then work on your form, lift weights possibablly, stretch, core, and work on your sprint. I'm not a sprinter so this is comming from watching the sprinters work.

Good luck! hopefully you make it!

i agree if your going to do something with alot of running join x-country, but if your a sprinter try to work on sprinting , for most high school track you should be sprinting AT LEAST 11.00 in the 200 meter and AT least a 23.00 in a 200 meter, maybe evan a 25 at best but in order to be good YOU wanted to join indoor first than outdoor because indoor trains a person for outdoor . Also you want to eat CULTURAL FOOD!!!! THAT IS A MUST !!! because our american food has took many additives in them and that will slow you down , also work on form then after all this you'll make the track and you'll make your way to a full scholarship trust me i know because you why (I"M THE WORLD RECORD HOLDER OF AMERICA THIS IS TYSON GAY SPEAKING AND I ENCOURAGE YOU TO KEEP RUNNING :) !!!!)

JOIN CROSS COUNTRY. it will get you in shape.

if you can't, just go running as often as you can. lift weights, do leg squats, etc.

if you're a sprinter do sprint drills.

Food for thought:

Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practices and when performing in competitions.

Two days before a meet, do very light practices and increase the fluids and salt in your diet. The fluids and salt helps you stay hydrated and is an important element in conducting electrical impulses to your muscles for proficient performances.

A better 100m run – form and technique will get you there.

I think the key to running in any race well is to stretch your leg muscles first, especially the front and back part of the thigh for sprinters. Then take a warm up jog around the track, focus on getting your legs to feel loose. On the back stretch of the track focus on lifting your knees in a comfortable jog and as you come around the second curve, focus on pumping your arms around it.

If you want to be better than most sprinters then you must understand this concept, perfecting your technique in sprinting will improve your speed. To measure your progress, set your objective on bettering your best, not on beating someone in particular.

There are three phases to sprinting the 100, they are; the start, the first 60 and, the last 40.

The Start:

Standing Starts: If you are taking a standing start do this.

1.) Place one leg out in front of the other.

2.) If your right foot is out front, hold your right hand and arm behind you and set your left arm and hand in front of you. Throw your right arm forward and left arm back to start.

3.) Do the reverse of 2, if your left foot is forward.

Starting Block Position: If you are down on one knee at the start, with or without starting blocks, do this.

1.) Get into the set position by placing both hands just behind the starting line. Have your hands open and have your thumbs facing each other.

2.) When the starter says set, raise your hips to where it feels like it is shooting a straight line to the finish line. This is very important; never raise your hips all the way up.

3.) When you feel comfortable in this position, take a deep breath and hold it until the gun goes off. If you are in blocks, push out with both feet, not just one.

4.) Important! When the gun goes off which hand should come up first? If your right knee is up when you get into the starting block position, then your right hand comes up first and your left hand moves backwards.

5.) The reverse is true for number 4, if your left knee is up, then left hand is up first.

The First 60:

Think of yourself as coming out of the start like a rocket being fired at a 45 degree angle. You want to hold that angle for about 10m out with your head still looking down. There is not much thinking going on at this point.

Once you become erect in running posture, focus on being relaxed while running. You do this by relaxing your shoulders, swinging your arms in a straight line, having your hands come up towards the side of your face, keeping your shoulders from moving back and forth and, lifting your knees as high as possible. Your mind is clear at this time, so you can think about this as you run for the next 50m.

The Last 40:

This is where the good separate from the not as good. Holding top speed past this point takes technique. If you are beginning to feel stiff and start to jerk at this point, you have not been relaxed enough in your running. You will go no faster.

If you are feeling comfortable at this point and want to shift into a faster speed do this. Open your hands wide open. Hold your elbows at about a stiff 45 degrees and begin pumping your elbows to the back harder and faster while staying relaxed. Your hands should come up to the sides of your head. Do not think about your legs at all, at this point, because the faster you move your arms back, your legs will automatically follow. This does not work the other way around, think of moving your legs faster to run faster – will not work while running at top speed.

To condition yourself for the 100m, try running 150m running at about 85 percent of your top speed. Focus on your form, breath with your mouth and, push the air in and out of your body with your stomach.

How to sprint longer and faster? - ptfa.geo answer (400m base work for sprinters and hurdlers)

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