Developing into a strong sprinter is about conditioning, technique and developing the proper work habits in practice sessions. Sprinters spend hours on the track working on their starts, acceleration and finishing ability. Good coaches can point out mistakes and help sprinters correct them so they can improve in their events.
Leg Strength
The stronger you are, the better chance you have of running faster. Explosive leg strength from plyometric exercises can help you run with more power, which will help you get faster times when sprinting. Set up a 14-inch box and stand to the left of it. Jump over it so you are on the right side and then jump back over it so you are in the starting position. Do this 10 times, take a 30-second break, and repeat the set.
Proper Start
A good start in a sprint race is not going to win the event for you. However, a good start can get you in position to win and a poor start can lose it for you. Push hard off the starting block. Anticipate the starter's pistol and stay low through the first three or four steps out of the blocks. Standing up too quickly will keep you from reaching your top speed. Drive with your arms to reach maximum speed.
Acceleration
Run at a 45-degree angle to reach top speed before taking a taller profile while running. Many coaches teach sprinters to push off the ground by driving their feet back and away. This can enable to you to get a longer stride and cover more ground with a quicker motion. Also drive your arms hard to reach and stay at top speed. When your right foot is in contact with the ground, your left arm is pumping. When your left foot is hitting the ground, your right arm is pumping.
Maintaining Speed
When you have reached the 70-meter mark in the 100-meter sprint or the 140-meter mark in the 200, you have reached top speed and you likely are not going to be able to run any faster. The key to holding on to your speed over the final portion of the race is maintaining the proper form. You must run as relaxed and loose as possible and rid your head and neck areas of all tension if you are going to maintain your speed. Make a conscious effort to use your glutes and hamstrings for the source of your running speed. Don't listen to well-meaning friends and coaches who tell you to lift your knees high. This will increase your hip thrust but won't make you run faster. Running speed comes from your glutes and hamstrings.
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