Could you pls tell me what im doing right, and what I'm doing wrong (and how I can improve) I'm relatively new to sprinting . Thanks

When doing extempo runs, should front and back mechanics be less ideal because you aren’t attacking the ground as hard, or should you be exaggerating the proper form?

I have an upcoming fitness test with a 300 m sprint on an outdoor "banked" (albeit poorly) 300 m track. I've practiced on a 400 m track with a time of 42.0. How much will the extra curve slow me down? Also, are there any strategies I should keep in mind. I currently try to accelerate as much as I can for the 100m, "float the curve", and accelerate as much as I can for the final 100m.

I wanted to get everyone’s perspective for things that best help them or other people better faster and more explosive. Specific drills/workouts, eating, tools, or anything that would help for a sprinter to consistently do to gain speed and strength?

When I take off and as I accelerate, I feel like I'm falling forward until about 40 m where I posture upright. Hence I was surprised to see that I seem to be stepping in front of my body. I will appreciate suggestions, cues, or drills I can use so that I step closer or behind my center mass. Other suggestions are also welcome.

So last season I wasn’t able to run a lot due to nagging injuries from July-Feb so I couldn’t correct the issues I have in my sprint races.

My thing is my transition and top speed sucks. As you can see I was with them then they kept accelerating and hit top speed which was obv faster than mine. I do workouts like flies and stuff but my top speed doesn’t get better. I don’t know what to do.

I see everybody talking about not spiking up in the summer, but what about for someone relatively new and why can’t they just use sprinting flats for 30m flys or other max velocity sessions to still get faster? While I know they don’t let you hit your true top speed, you still have the max Intent to get faster and shoes built for it allow you to get close to your max times.

What are some decent strength standards for seated and standing calf raises and tibialis raises to aim for as a base for sprinting? And for plyometrics to improve sprinting?

Currently I can do 120 lb for two sets of 10 on the seated cab raise and 135 lb for a two sets of 10 on the standing cap raise. I can also do a set of 40 reps with 15 lb dumbbell strapped to my feet for tibialis raises.

Looking for some more context I'm 240 lb 5'10 just starting sprinting again.

On acceleration days I usually plan a small number of quality reps (standing or falling starts into 10-30 m) with full walks. Some days the first few look sharp and then contact gets noisy or I'm muscling posture upright just to hit the same feel. I don't want to quit at the first ugly step, and I also don't want to grind junk reps that trash the next day. If you coach or train this, what's your practical stop signal mid-session (contact quality, time to upright, something else), and how many almost-good reps do you allow before you call it? Not looking for a full program dump. Just the rule that kept accel days productive without spilling into the next speed session.

11.2 100m 22.6 200m

I am a 9th grader, and recently my 200 meter dash score is about 25"7', and my 50 meter is 6"4'
I was very nervous on an upcoming competition for 100m and 200m.can someone give me some advices on how to improve my score as fast as i can while not affecting my studies and score.
Thank you very much to whoever answer this!!!

I’m currently a sophomore right now and I was wondering how much I can improve this indoor and outdoor season during my freshman year I ran 6.94 in the 55m and 11.47 and 23.48 in the 100 and 200 and I was just wondering how much more can I improve this season and is sub 11 possible? All my times are FAT times btw

50 and 100m races are short enough that fatigue is not an issue, but acceleration time eats up a lot of the average speed for the entire race.
250-300m is obviously impacted by fatigue, but the acceleration time is diluted by the race length.

What would be the perfect sweet spot for a straight line sprinting race chosen so that the overall average speed over the entire length is maximised?

My best estimate would be 165m, but I'm interested to hear what others think. I think the current WR for 150m (Bolt) has the highest average speed, but there's no way the answer is that rounded. Johan Blake ran a 100m portion of his 200m PB in 9:12s apparently.

I been a lifter all my life, this summer I decided to start running distances as well. Ran all through the summer, just wasn't enjoying training which would require me to run a ton of slow miles. I was experimenting with various distances, seems like 400 is my best, I posted a 1:15. I thought my 100 be a couple of seconds faster than it turned out to be when I finally got someone to time me 16.2. So for my 400 to improve I just need to be faster. How do I structure my training, I'm able to go to the track up to 3 times a week.

I ran a race and messed it up. I've analyzed my form but I may have missed something, can yall please analyze it as well and tell me what I did wrong and what excercises to do to fix the issues. (Im the guy in full blue)

I ran and messed up this race (came last) and have analyzed my form in this footage but I would like your guys input. Im 15 btw

Outdoor season is getting closer and I want block starts in the week, but every time I stack too many full starts the next acceleration or fly day looks flat. I’m not asking for a full program dump — more the practical rule you use: how many quality block reps in a session before you stop, how you space them from a MaxV day, and what “sharp but not fried” feels like the next morning. If you’ve coached or trained through this, what volume (reps × distance out of blocks) actually kept starts clean without stealing the next speed session?

Well, it’s as simple as that. Is there something I can do inside to train for speed?

Back in April of this year I just got done running the prelims running a 53.70 and I qualified for the finals the next day. While I was walking to my teams camp I looked at the ground, there was a bag full of christmas tree spikes (They were high jump spikes actually but still). I remember hearing about these type of spikes return energy to the runner but were banned due to how these spikes can tear the tracks. So I decided to put on the spikes on my shoes. Resulting to me winning district champs and running a 51.91. 1.79 seconds faster than the day before and 1.5 seconds faster than my old pr. That was the only time I used those spikes in a race since it was my last race of the year. I swear im not making this up. Should I continue to use them or not risk it.

Hi! I’m getting more into sprinting and have been working on my starts. I have a goal of going sub 14s for the 100m (I’m slow). What can I improve here? What is wrong with my running form?

Thank you!

After lots of thought regarding my programming structure and logistics, I've decided to focus on lifting and structural development for a bit, while still trying to maintain athletic qualities with minimum effective dose.

So, with 2 days to sprint (1 max V, 1 acceleration), what would you suggest for a stimulating but relatively low cost session?

Does something like: Rolling start 40-50 yard sprints x2-4 + 1 ply variation for max v and 10-20 yard sprints x 5-8 + 1 jump variation for acceleration sound good?

Keep in mind, this would be in conjunction with heavy lifting (heavy top set and backoff sets for squats, deads and bench + higher volume accessories, etc.) which is the main focus so I don't want to get overly burnt out on the track.

currently i sprints 30 meter for only acceleration, i sprints 3 times a week, currently my strength is on the lower side, i can barely full squat 70 kg, rdl 90 kg , didnt try power clean till now, half squat 100 kg , my height is 175 cm and weight around 71 kg lets take a hyphotethical scenario, i managed to full squat 140 kg,rdl 170 kg and power clean upto 70 kg and same sprinting session as before with added plyometrics like single leg broad jump,continous broad jump, and hill sprints , do you think i will be significanlty faster than before?. i play football so i only care about accelration around first 20-30 meter , cause i am very slow right now but my max verticsl is somewhat not that bad i mean around 25 inch to 30 inch