- 1). Lift weights to improve power and explosion. While most track-and-field athletes rarely work out with weights during the season, many are constantly inside the weight room during the fall and winter. The only exception is long distance runners, as they rarely work out with weights. However, since you have a desire to improve speed you'll need to target your fast-twitch muscles. These muscles are located in your legs and are central to improving quickness. Popular weightlifting exercises for legs include squats, power clean, dead lift, and toe raises.
- 2). Participate in agility-related exercises. There are a number of workouts designed solely to improve agility. Jump rope is not only an effective hand-eye coordination exercise, but also helps speed and agility. Do many repetitions. Jump using your toes. An agility ladder--a ladder made of rope that is set on the ground--is ideal for performing a number of agile-related exercises. The main goal of the agility ladder (no matter what exercise you do) is to move as quickly as possible back and forth while proceeding up the ladder. Put only one foot inside the square at a time as you shuffle to the side, and then proceed up to the next square or spot on the ladder.
- 3). Eat right and drink plenty of water. Diet is the most underrated aspect of training, but it's important. If you can maintain a lean body with minimal fat and maximum muscle, you will be lighter on your feat. Fat and excess weight slow you down. Eat plenty of fruits, vegetables, and bread products and drink 1 gallon of water per day.
- 4). Work on exploding out of the blocks. Track-and-field blocks are used for sprint races such as the 100-meter, 200-meter, and 400-meter races. The blocks allow you to move more quickly out of a dead stop. Blocks can make or break your race, especially if you run the 100 meters. Everyone sets blocks a little differently. Decide on the foot you want to lead with and then figure out how far back you want to set the rear foot. Keep your legs straight and arch your back down to your arms, with your fingers just behind the starting line. Focus on starting as quickly as you can with as much power as possible.
- 5). Set goals to improve numbers on the track. Remember, one-10th of a second in a sprint is the equivalent of taking 2 to 3 seconds off of a mile--which is a huge difference. You may not improve your numbers every single time, and you may in fact sometimes regress a little. That's O.K.: just keep working on the basics. Get a great start out of the blocks, explode until you're fully upright, and keep a straight posture as you pump your arms and legs to the finish.
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