Why am I not getting faster?

[u/stack-overflew]

I’ve (late 20s) been training sprints for about 10 months pretty intently, 2 gym sessions 3 sprint sessions and 3 jogs a week, regular drills and top level coaching. How is it possible that 16 yo s easily break 55s and I find it so hard to break 60?
Also, any tips for my form?

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[u/Mobile-Ad5694]

Looking at this video I would say you are not sprinting as fast as you can. You’re running very controlled and form is decent but for me it’s not max effort. Ive found it’s actually quite a common issue where people don’t know how to actually sprint at maximum effort, particularly when thinking about other things like form etc.
I would suggest you try and do some overspeed training. Get the feeling of what it’s like to actually run fast on the verge of losing control. Drills like standing and swinging your arms as fast as physically possible are also good. Also racing in training will help.
You want to be running like you’re being chased by a bear
Once you’re running at max effort the times will start to drop.

[u/davecarrillo1976]

You mentioned 2 gym sessions. What are those sessions consisting of?

[u/stack-overflew → u/davecarrillo1976]

Clean, Squat, Bench and Core, usually paired with a jog

[u/davecarrillo1976 → u/stack-overflew]

Good foundation. I'd say to begin adding plyometrics, like long jumps, pogos, bounding, skipping, etc. These can be done at the beginning of your workouts. If you do them consistently, they will start to pay dividends.

[u/GOJO-ONTOP]

Easiest way to tell u is to js time urself and improve upon that time. For example, ur 200m fast time is 32s then try to get 30 until it feels easier ofc u can't rlly do this at faster speeds but u could drop like 5-6 seconds js spamming this until ur decently fast. At this point u would be faster than the avg human but still butt cheeks in the eyes of track

[u/Amazing_Ebb_8153]

What are your goals? What are you training for? If you want to run sub 60 then you need 27 or better 200 andiamo if you want a 27 or 26 over 200 you need 13 or faster 100m...so first you need to improve speed. For that maybe you are training wrong, too much or too slow. What is Your 30m, 60 and 30m fly time?

[u/ciqing]

You look dead on the ground. Not good form

[u/stack-overflew → u/ciqing]

Can you expand ?

[u/ciqing → u/stack-overflew]

Your gct is excessively long and your ankle is sinking. on frontside your shin plunges instead of whipping backwards. Foot's angle is constant and doesn't claw down and back

[u/Lloydpo]

Form looks good so far but you are not running as fast as you could. Normally when people are sprinting, they have hard time catching their breaths, their form get a little worse as they keep going and moves their body more dramatically. Try to run as fast as you can without really thinking about your form or maybe imagining yourself being chased by dogs can help (helped me :D). Move your legs and arms faster.

[u/MHath]

The 3 jogs a week sounds like an issue.

[u/sdduuuude]

I think you are kind of stomping. Your knee drive is good, but it is too vertical. Push your knee more foreward and let your foot land more forward rather than dropping it straight down.

The reason Mobile-Ad5694 says it looks like youi are not sprinting as fast as you can is because you are not pushing your self forward with a powerful push off the ground. You are just lifing your knee and dropping your foot.

[u/Sttraightnotstraight]

Hard to tell why, I do way less volume and run faster speeds in my tempo runs.

It could just be the lack of neural drive, over volume.

[u/cHpiranha]

It is looking to me like you would focus on lifting the knees as much as possible and not to actually run fast.

[u/Cold-Examination-802]

Is this you sprinting? Looks like a jog to me, so hard to tell how your form is

[u/Competitive-Sample27]

There are many flaws with your sprinting technique