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  1. #1
    Registered User cr9's Avatar
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    improve sprints/quickness

    hey guys i need a routine to improve my sprints and to become quicker overall...


    would i improve my sprinting with thise routine everyday?

    10 times- 10 yard sprints

    10 times- 20 yard sprints

    5 times- suicides( start from 1 yard line to the 6 yard and back to the 18 yard and back to the 50 and back and full field and back)

    please help me out and if this isnt good enough
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  2. #2
    Registered User BrandonMBW's Avatar
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    Do longer distances. Also do it timed, and go all out each sprint.
    To get into really good shape, and increased my speed I would do.
    10 100 yard sprints.
    6 200 yard sprints.
    3 400 yard sprints.
    With about 30 second break in between.
    Defiantly helped me out, and having a time to get will push you.
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  3. #3
    Registered User elcaballoloco's Avatar
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    Depends entirely on the distance of the sprint you are most concerned with.
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  4. #4
    Registered User cr9's Avatar
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    im a soccer player so just trying to improve short distance sprints..i already have good enough stamina so if i increase my short distance sprints i should be good
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  5. #5
    Registered User texasfight13's Avatar
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    I was always taught that 40 to 60 yards is the ideal sprint because you can hold maximum effort the whole time therefore resulting in more growth hormone production. I grew up playing american football though but it should be the same concept. Also running bleachers really helped my forty time drop
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  6. #6
    Registered User Smipims's Avatar
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    I'd go with a ramped circuit like recommended earlier. Start with 2 100s, then move on to a 200, a 400, and then go back down starting with another 400. Go all out on all of them. For most of us who aren't elite (i.e. olypmians), the main thing slowing down our sprinting is our stamina. To improve this, you're going to want to do sprints that are longer than what you actually plan to run.

    Also, for short sprints (50m) one of the most important parts is your start. That's all technique.

    For very short sprints (10m or stuff like a RB getting out of the pocket) its all about the technique of accelerating up to a point.

    To build off the guy ahead of me, bleachers are amazing. Good work for the calves and practicing high knees.
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