How to Cut Two Seconds Off Your Sprinting Time

Increasing your sprinting speed improves your performance, allowing you to finish the race faster. Sprinting faster requires an athlete to have explosive power and good form. Engaging in a one-month training schedule will help you attain a stronger body and an overall faster sprint, cutting two seconds off your sprinting time when running a 100-yard dash.

Commit to a training routine and cut two seconds off your 100-yard dash sprinting time. (Image: Wavebreakmedia Ltd/Wavebreak Media/Getty Images)

Step 1

Go to a track and practice coming out of blocks. Back into the blocks, placing your power leg -- your dominant leg -- closest to the starting line, and placing your lead leg behind. Bend your power leg about 90 degrees and your lead leg about 120 degrees. Rest your thumbs and tips of your fingers on the track and lift your hips up higher than your shoulders. Look straight ahead.

Step 2

Work on your sprinting form. Keep your head up, and relax your shoulders, keeping them low and relaxed. Pump your arms powerfully straight back and forth at hip level, keeping your hands relaxed. Bring your knees up high with each stride to increase your leg turnover.

Step 3

Wear a running parachute. Sprint 100 yards wearing the parachute. At the 50-yard marker, press the release button on the front of your harness. This releases the parachute and eliminates the resistance, giving you a surge of speed. Perform this exercise five times three times a week.

Step 4

Sprint as fast as you can for 30 seconds. Jog to recover for one minute. Perform this exercise eight times. Do this workout three times a week.

Step 5

To increase your leg strength, lift weights three times a week. A strong lower body increases your speed. Perform squats, the leg press and leg curls to develop strong leg muscles.

Things You'll Need

  • Starting blocks

  • Running parachute


Warm up before each workout and stretch for 10 minutes after your workout. Allow one day of rest between resistance training sessions to let your muscles recover.


Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

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