60 meter dash

[Supero Masculus]

I've been havibng some trouble getting my time low enought to make varsity 60 meter dash for my school. I have around an 8.50 second time but i need an 8:07 at least to make varsity. If any of
you guys have tips i need them very badly. Also if you have any tips for high jumping they would be very helpfull. Thanks!

 

[Zircon]

Have a look at plyometrics on the net. Gym is not going to help you much as that doesnt produce that much power. (Unless you want to do gym for a month or 20 on your legs, expect to become slower, then slack it off on frequency and duration, but not intensity).

I am a track cyclists (sprinter) and it works for me. What we do as well for 200m qualifying, is to get our max speed up. We do this by doing only 50 m bursts. Get to the speed we want to. Stretch to 100m. Get the speed. Etc.

You may have to work a lot on your start, as this is usually where u ose a lot of time, especially if you are heavy.

 

[bogman2121]

squats, power clean, and stretch a lot that should help a lot also be sure to practice running that race a lot at full speed so you get used to it.

 

[Zircon]

yeh, the big thing is in event like sprinting, u need not only power, you need EXPLOSIVE power. So when you do gym exercise, don't do them slowly, do em wuick, and make them heavy. Try to reproduce intensity of your workout to that of the event you are training for...you wouldn't train 20km a day to run 60 m woudl you?

This is where plyometrics come in. They develop the power you have into more explosive power...and give u real speed.

out

 

[chim_chim]

If you have to meet that time within the next couple of weeks, concentrate on your start. That's the easiest way to improve your time in the short term.

 

[Supero Masculus]

Thanks for all your advice. As for the poly, i've heard that it could hurt you if used improperly. Is that true?

 

[Zircon]

I've heard that as well. I'm fairly light 70 kg and with very strong joints so never had a problem. I think u r much heavier. But just liek gym u start slowly and progress. Don't use weights until 2 months or so.

But it works like a charm.