Improving your sprinting ability can enhance your performance in many sports. The first elements you need are some lightweight exercise clothes and quality running shoes that support your ankles and cushion your soles. Visit a running-shoe store so the staff can help you find shoes that fit well and provide adequate support for sprinting.
Amateur Sprinting
The type of training you need depends on your sprinting goals. If you just want to improve your acceleration, practice sprinting regularly. Running uphill is an effective way to improve your leg power, and running for long distances will improve your endurance. Strength-training also can improve your lower-body power. Typical lower-body exercises include lunges and squats. Leg presses and other exercises that use resistance machines also build new muscle.
Expert Sprinting
If you want to achieve your maximum sprinting ability, you need the experience and analytical ability of an expert running coach, who can show you how to run in the most efficient manner possible. An effective sprinter can launch from a crouched position to establish an early lead and then use coordinated leg and arm movements to maintain momentum. Proper stride length and solid foot plants help maximize your speed. Poor running form limits your ability to accelerate and maintain speed, so having a coach analyze your performance is vital for determining which areas need improvement.
Mental Focus
If you allow negative thoughts to dominate your thinking, your technique will suffer. Your worsening performance will spur more negative thoughts, which will decrease your performance more, and the negative feedback effect will continue. Concentrate on positive thoughts. For example, imagine yourself achieving a powerful start and taking the lead. During a race, focus on using the techniques you've developed in your training.
Considerations
If you plan to race competitively, practice using sprinter's blocks, which are standard foot mounts that help runners get a powerful start. Place both your feet on the blocks and take a crouched position so that you're leaning forward on your hands. Have a helper shoot a starter's gun so your body learns to automatically respond to the sound. Launch yourself forward when you hear the shot.
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