Don't forget to to warm up before each workout, and to cool down afterwards.

Avoid this by keeping your workout routine fresh. As your body learns to move a certain way, it becomes more efficient, meaning you do less work for the same activity and hit a plateau. Once you feel youвЂ™ve mastered a certain exercise or piece of equipment, be sure to move on to a new challenge. Friday (Weight-Lifting Day Two): Go back to the gym and increase the challenge level.Thursday (Semi-Speed Day): Run five 200-meter stretches, three 100-meter stretches, and two 50-meter stretches.Endurance training makes your heart stronger, which will make you much faster. It's important to get this kind of run and to give it all youвЂ™ve got. Wednesday (Speed/Endurance Day): Run four 300-meter stretches.Try to keep all of your muscles in shape you'll need every single one for running, and even more so for sprinting. Tuesday (Weight-Lifting Day): Go into a weightlifting room and work on everything.run 80-meter dashes five times, taking 2 minute breaks between each one), six 70-meter stretches, four 60-meter stretches, three 20-meter stretches and one 100-meter stretch. Monday (Speed Day): Run ten 80-meter stretches (i.e.Ideally, however, you'll want to set aside at least three days to work on speed and two days to weight-lift. There is no perfect routine for everybody, because every individual has their own needs and their own schedules. In fact, shifting between low- and high-intensity exercise like this is one of the best ways to improve your cardio fitness and endurance, X Research source which will help your body pump oxygen more efficiently when you sprint and help keep you from tiring.Дesign a workout routine that suits you. This exercise is great for shifting gears the sudden changes in tempo improve your 'burst-speed,' which will be crucial to your sprinting efforts. Alternate jogging and sprinting: Jog for 10 yards (9.1В m) and burst into a sprint for 50 yards (45.7В m).Use your heels and reach outwards, in a kicking motion. Back pedals: Turn around and run backwards.If you do so, you might lose balance and trip. Don't put much weight on the front leg (especially the balls of the foot). The idea is to get as far as you can in as few long steps as possible. Long strides: Take long strides with your legs, using high knees to bring your leg up.Go as fast as you can for as long as you can. When you get comfortable with that, increase the speed.

Alternate movements, driving the elbow of one arm all the way back while the other arm is all the way up to, but not passing, your face (i.e. Now, just swing your arms forward and backward, using only your shoulders to swing your arms.

Arm drills: Make L's with your arms, using the elbows as the corner of the L (i.e.

High knees: Walk while bringing your knees all the way up to your chest.

There are also many other drills that are great for sprinters: You can perform running drills, in which you start off at a brisk pace and accelerate to sprinting speed. Once you are starting to get warmed up and limber, do some drills to get your heart pumping and your body ready for real action.

If you have a specific injury or stiffness, (such as a sore hamstring) it may be a good idea to stretch out these areas prior to the main workout.

Then, turn around and stretch the other leg.

For example, you can stand perpendicular to a wall and swing your outside leg back and forth, increasing the height which each repetition.

These are gentle arm and leg swings performed in a smooth, continuous motion, rather than holding a for stretch in a specific position. Now experts advise traditional stretches prior to exercising can actually lead to (or even cause) injury.

It used to be taught to stretch before running.

X Research source Don't use up too much energy at this point, you're just warming your muscles up.

To begin with, jog around the track a couple of times at a comfortable pace.

To do that, you'll want to try a combination of jogging and dynamic stretches, before transitioning to running drills. You need to get yourself warm and loose before you start sprinting.

Sprint store experience planogram