You should spend time before serious practice warming up. Long slow stretches before activity cool you down and decrease stability of joints leading to poorer performances. Not stretching does not...
You interpose from third to first person too much. As your essay is supposed to be about you, then a first person style would be better. Start with a good, strong intro about "Me, My and I"...
Your body already has fast and slow twitch fibres, of varying amounts. For example You can see the Fast twitch fibres in a cooked chicken as the white breast meat....the breast (pecs) work rapidly...
Don't be misled by comments that weights / resistance training is not for endurance runners. Next time you're out running, stop using the arms completely, letting them drop to the side. Then...
Well done, how much faster is it than you've done?
How many hand stop watches timed you?
But most important, did it feel really fast? Hope so, then be even faster next time! Good running man!
[Since speed is mostly dependent on genetics and your fast twitch muscle fibers, some athletes are naturally "fast" or are born with more certain types of fibers than other ppl.....
Caber toss, similar to over head throw but ball is propelled forward and upwards from a squat position. Can be done against a high wall in the absence of a partner.
Overhead throws. Squat with ball in hands and throw it vigourously overhead as you jump as high as you can. Best done in large open space with a partner.
Lay on ground, partner stands on bench by your side and drops ball towards your chest. When it hits your hands you straighten arms quickly to return the ball.
