How long does it take to get ur speed up, and whats the best exercises to do?
541854
A lot of athletes I know that are training for sprints in football wear a mini parachute harness.  They also work with a track coach that shows them techniques into gaining an explosive first step, staying low to the ground in your lean position.  The key is that most runners want to come up out of their lean too soon and therefore lose an extra step or two at the line in their forty time.  I could give you some of the technical pointers.  It turns out it is a total body coordinated effort, from your exploding hips, pumping your arms with knife like fingertips, heel and foot stride length, keeping your head still and not bobbing, the best stride length for your height, leaning your chest through the line, I am really just getting started, but maybe this will give you a little clearer picture of how to accomplish your goal.
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
328918
squats,squats and more squates. dead lifts also do the trick this will help your speed.
8154
Do some stairs climbing (real stairs, many, many levels)\n\nDo some squats, with weights if possible - a barbell on your shoulders or dumbbells on each sides of your body. 3 sets of 6 reps , 3 times with a good break in between (3 sets at the beginning of your Workout, 3 sets in the middle, 3 sets at the end)\n\nDo some leg-extensions (on the machine, at the Gym)\n\nAnd run, run, run. 50, 100, 200, 400 yards are good distances. (yes, one after the other, and the reverse too !) \n\nso : 50yds, break\n100yds, break\n200yds, break\n400yds, break\n200yds, break\n100yds, break\n50yds, break\n\nEnjoy !\n\nPS. Always start a workout with 10-15 minutes of cycling.\n\nNo Pain, No Gain !
68766
There are 3 things that you can do to run faster: You can increase your leg turnover rate.\nYou can increase your stride length.\nYou can increase your overall strength so you can maintain a faster turnover and longer stride for a longer time. That is, you run faster by not slowing down as much.\n\nHere are some things to try to affect one or more of these things.\n\n1.Work on your (running) strength. You should do interval workouts, 100 hard run (not sprint) followed by 100 walk/jog, then repeat. Start with 4 and work up to 10-12 repeats as you get stronger. For some workouts, do the same thing with 200s and occasionally a 400. \n\n2. Work on your upper body strength with weights. Do not go heavy, go light. You want to do a lot of quick reps rather than a few, slow, reps with heavy weights.\n\n3. Run some hills. If you can find a long, gradual hill, do some of your 100 repeats uphill. It will increase your knee lift and leg strength. As an alternative, run steps. Hills are better because running steps, you chop down your stride length to fit the steps.\n\n4. Learn to run “Fast, but relaxed”. Jog 20m, gradually accelerate to full speed over 20m, then slow back down to a jog over 20 m. Jog, then repeat. When you do this, concentrate on your form and staying relaxed through the whole 60m.\n\n5. There a some running related exercises that you can do. Skip like a little kid. Do repeat 50s. First skip for distance, making each stride as long as possible, then skip for height, working on getting your knee up and getting as much air as possible.\n\nTo prevent soreness, stretch out completely after your workout. You want to stay as flexible as possible. You don’t want to have one set of muscles working against another set of muscles.  A good book is Bob Anderson's  “Stretching” (See link below) you can probably find it at your local library, it’s a classic. It has pages of stretches. You may also be sore because you are running to tight and your muscles are fighting each other. If you are clenching your teeth and grimacing, you are too tight.
776937
Just move yr legs faster.
925363
If you are running a fixed distance the only way you can get a better time is to run faster.  You are stuck with the equation that time equals distance divided by speed.  So, whatever you can do to increase your speed will lower the time it takes.
492217
do some circuit workouts that involves lots of running around and jumping up and down. also, jump rope is a very good stamina builder. jump at medium pace for 5 min, rest 2 min, then do another 5 min
623179
You have great numbers, you should at least go to 125 but you are fine the way you are.  As far as ideas go, the ball exercises are very good for your abs.  I do lots of cardio (boxing, running, etc.) and I "shoeshine" for 10 to 30 minutes straight (shoeshine is where you throw fast punches similar to small uppercuts).  Try running and also drink water instead of soda (100% juice is great too, especially if it is non concentrate juice).  But first and foremost you gotta be motivated.  Good luck luv.
294635
you can train yourself or have a coach do it.\nIf you do yourself you only need to begin with a simple slow half hour session.\nConsisting of a warm up of 10 laps including kick, technique, and a few laps without stopping.\nHave a main which would one fast lap, one cooldown lap for about 20 laps.\nThen a cooldown of about 400m.\nThats if you want to get fit
573773
It all depends on you.  Football is a game of speed and strength.  If you want to be good at it you have to be bigger and faster than everyone else on the field.  Weights are important for about an hour or so a day, but don't forget about speed.  Find a gradual incline in a road or sidewalk or park somewhere, measure off 40 or 50 yards and sprint up the hill.  Do that about 10 times or so with a short break in between each rep.  I did this, ran distance the other 3 days a week (took sundays off) going into my Junior year.  I dropped 0.30 sec off my 40 time.  Good luck!
895854
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
996324
Okay first off, how old are you, you must be pretty young if you don't know what aerobics are.  Aerobics is doing exercise that elevates your heart rate and makes your breathing rapid, and that is the secret, your breathing that is the fuel that burns calories.  So really, you can do anything that will get you breathing in and out properly to increase your heart rate for at least 15 mins a day.  What really works for me is running/jogging I have "Tony Little's Gazelle" it's great if used properly to elevate my heart rate.  Crunches are great for your stomach and side leg lifts or kicks are great for those hips.  Pilate's and Yoga are great and work  really fast get you some easy beginner's  tapes and do them regularly.  Eat fresh fruits and veggies all day long cut out junk foods, but don't deprive yourself of anything, moderation is the key.  Every 10 days go on a grape juice fast unsweetened of course it's really delicious.  I promise you will not be hungry, this cleans out your system of toxins that clog you up build up fat deposits and rob you of your precious energy. Do some type of exercise daily, roller blading is great for the legs, just remember you have to always stay active for the rest of your life to stay fit, healthy and looking beautiful, so you have to be dedicated and not get discouraged, good luck and god bless.
666997
Jog about 3 miles a day, 4 or 5 days a week. 4 weeks is ok. try to eliminate most of the crappy sugar from your diet if you can (soft drinks, candy bars, the obvious stuff). Eat plenty of protein (chicken, fish, beef). \nAlso, 2 or 3 times a week, do some interval training. You can look it up online, but it is basically training very hard (running, in this case) for a short period (15-20 seconds) then slowing down to a slower, maintainable pace (a jog) for about 30-45 seconds, then back to the intense pace for 15-20 seconds. Keep this up for 5 minutes or so. \nRest. On the days that you do this, try to do 2 sets a day. Interval training increases your anaerobic capacity. It will give you the ability to suddenly push very hard at the end or your 1.5 mile run, even though you may be winded.\nMake sure you REST on your rest days!!\nDon't overtrain. 4 weeks isn't enough to join the olympic team, but you can increase your fitness level a bit in that time.
948188
Basic weight lifting will help a lot.  I was a runner for years in the past, and I removed literally minutes to my times by incorporating resistance training.  Concentrate on core exercises like bench press, squats, deadlifts and dips.  Core exercises develop multiple muscle groups at once and maximize your strength training.\n\nAlso, there is a type of workout called pliametrics.  This involves moves that will increase things like vertical jump, power, and quickness.  They are things like bench jumping with a medicine ball, leaps, etc..  These exercises are geared specifically toward athletic activity.  Just do a search on pliametrics and you should be able to find websites with instructions.  Also, if you can afford it, a personal trainer can help, especially when starting out.
526309
It takes about 6 weeks to get noticably fitter.\n\nYou need to increase the distance you run and decrease the time it takes.\n\nIf you ran three times 1 mile each time this week and each mile took you say 10 min \n\nthen next week on the first run do 2 miles on the second run try and do a mile in 9 min 50 sec and on the third run run 1 and 1/2 miles.\n\nKeep trying to progress in this manner and you will get fitter
499742
Depends on how tall you are. And no I would not push it, if you are feeling to have to catch your breath while running, don't. Start with walking and if you can walk well you can like walk two minutes and run one and built it up like that. Walking is a very good excescise so don't start running till you can walk long time. Good shoes are also important because you have to carry extra weight on your feet. Swimming is also very good excersise, because you don't have the weight to carry with you and is very good to build up your condition. Also biking is good excersise. Well remember don't push yourself, eventually you will get there and loose weight, don't expect any miracles. It could be even that you gain some weight at first since your muscles are tonung from the excercice. Good luck and take it slow, one step at a time. When i started running I was happy to be running one hole minute, now I run allready 8 years and I can run 1 hour 30 minutes without any problem. So everybody is different, take your time and keep on excersising. If you experience any chestpaines during or after excercise, stop and go see a doctor and he can help you build up a excercise plan.