im 13 and i want to no how to get faster for my 200m dash...also i want to know how to get a better long jump?
535464
Skill Development \nWhen we choose to move, the action is controlled by the conscious brain using a collection of learned movements. For the movement to progress successfully, the athlete requires information feedback.\n\nTypes of skill\nThere are a number of different types of skills:\n\nCognitive - or intellectual skills that require thought processes \nPerceptual - interpretation of presented information \nMotor - movement and muscle control \nPerceptual motor - involve the thought, interpretation and movement skills \n\nHow do we teach a new skill ?\nThe teaching of a new skill can be achieved by various methods:\n\nVerbal instructions \nDemonstration \nVideo \nDiagrams \nPhoto sequences \nThe Learning Phases - Fitts & Posner\nFitts and Posner (1967) suggested that the learning process is sequential and that we move through specific phases as we learn. There are three stages to learning a new skill and these are:\n\nCognitive phase - Identification and development of the component parts of the skill - involves formation of a mental picture of the skill \nAssociative phase - Linking the component parts into a smooth action - involves practicing the skill and using feedback to perfect the skill \nAutonomous phase - Developing the learned skill so that it becomes automatic - involves little or no conscious thought or attention whilst performing the skill - not all performers reach this stage \nThe leaning of physical skills requires the relevant movements to be assembled, component by component, using feedback to shape and polish them into a smooth action. Rehearsal of the skill must be done regularly and correctly.\n\nSchmidt's Schema Theory\nSchmidt's theory (1975) was based on the fact that actions are not stored rather we refer to abstract relationships or rules about movement. Schmidt's schema is based on the theory that that every time a movement is conducted four pieces of information are gathered:\n\nthe initial conditions - starting point \ncertain aspects of the motor action - how fast, how high \nthe results of the action - success or failure \nthe sensory consequences of the action - how it felt \nRelationships between these items of information are used to construct a recall schema and a recognition schema. The Recall schema is based on initial conditions and the results and is used to generates a motor program to address a new goal. The recognition schema is based on sensory actions and the outcome.\n\nAdam's Closed Loop Theory\nAdam's theory (1971) has two elements:\n\nPerceptual trace - a reference model acquired through practice \nMemory trace - responsible for initiating the movement \nThe key feature of this theory is the role of feedback. The process of analysing the reference model actions, the result of those actions and the desired goals then the reference model can be refined to produce the required actions to achieve the desired goals.\n\nTransfer of learning\nTransfer of learning can take place in the following ways:\n\nSkill to skill \nthis is where a skill developed in one sport has an influence on a skill in another sport. If the influence is on a new skill being developed then this is said to be proactive and if the influence is on a previously learned skill then this is said to be retroactive \nTheory to practice \nthe transfer of theoretical skills into practice \nTraining to competition \nthe transfer of skills developed in training into the competition situation \n\nEffects of transfer of learning\nThe effects of transfer can be:\n\nNegative \nWhere a skill developed in one sport hinders the performance of a skill in another sport \nZero \nWhere a skill in one sport has no impact on the learning of a new sport \nPositive \nWhere a skill developed in one sport helps the performance of a skill in another sport \nDirect \nWhere a skill can be taken directly from sport to another \nBilateral \nTransfer of a skill from side of the body to the other - use left and right \nUnequa
575179
The best advice I ever read on this was "...to jump higher, you need to jump more". \n\nSimply stated, he was saying that the muscles that give you lift when you leap are best developed by repeated use.  Select something at your home that's just a bit too high for you to leap and touch (like a tree limb or a high ceiling).  Then try to jump and touch it 20-30 times per day.  When you finally do reach it, move on to something higher.  \n\nKids who are addicted to basketball LIVE for that first dunk.  It usually comes around age 16-18 unless they're truly gifted (AND tall).  You'll see them on the schoolyard trying to dunk, convert alley-oop passes, and sky for rebounds, for hours at a time...every day.\n\nPractice, practice and MORE practice.
434727
Like I said in your other question, I recommend Jump Soles. Check them out at http://www.jumpusa.com/p14.htm\n\n============From the JumpSoles website===========\nJumpsoles are the world's most popular frontal training platforms which attach to your own shoes. By training with Jumpsoles you will build up important fast twitch muscle fibers in the lower leg. Jumpsoles will increase vertical jump 5 to 10 inches, and decrease time in the 40 yd dash by .2 seconds or your money back!  Comes complete with training manual and easy access DVD/CD-Rom.\n============From the JumpSoles website===========\n\nMy vertical increased from 28 inches to 33 inches in two months. I'm about 5'11'', almost 6 feet, and I can grab rim (can't dunk yet).\n\nDon't try and do something silly like tape some wooden block to your shoes to make some fake Jump Soles. That would be unstable and unsafe and you could potentially get injured. JumpSoles are completely stable, and they are weighted 2.5 pounds each to give you an extra workout. They are completely affordable, give them a try and I'm sure you will have some significant gains in your vertical. Myself and two friends have all tried the Jump Soles workout and we all experienced at least 5 inches in gains each. It's an 8 week workout, 2 days a week.\n\nI've also found that stretching every night helps out your vertical too.
280091
First of all, train yourself by running in longer distances. Like train in running the 300 meters. That way, if you do it right, you'll never have to stop sprinting the whole 200 yards. You'll also have to learn how to run properly. Be sure you're running on the balls of your feet and that you're leaning forward a little.
443010
I'm a sprinter too, and i'm your age and also run the 100m dash. I always get my heart-rate up before I sprint. I do a couple of stideouts so I can get the adrenaline going. Then right when he says on your marks, I take a deep breath and go. Also when you run don't make a fist, keep your hands loose, it takes up energy when you clench them. I usually am in the 14 secs. \nMy coach told me to just keep lifting weights and that I"m only a freshman so as you get older your muscles get bigger and you get faster. So it will take some time, but for now just keep up the good work! :)
761740
Do half mile and mile repeats fast enough to where when you get the end you don't feel like you can go faster.   \nYou could do any combination of: \nfast 1 mile\n5 minute rest\nfast 1 mile\n5 minute rest\nfast half mile\n5 minute rest\nfast half mile\n\n\nThis will help build your speed.  Do this 2 or 3 times a week.  Also 1 or 2 times a week you should build up your endurance by running a moderate paced 3-5 miles or more if your up to it.  And if you have the time 1 day a week you should run hill repeats.  Hills are great at strengthening your legs which can make you faster!
38470
hey im 13 too and i take like 20 min, what i think about people that take so long is maybe there doing something there not sopose to do and trust me they are cases like that with my friends or maybe just because they talk to the mirror that what i do some time and i take longer than 20 min. if i dind awnserde your question e-mail me at hardcorex@sbcglobal.net say whatever you want to me (loser,lier,ets)dont care
975537
well, to jump higher you need to strengthen your quads ands hamstrings while calves will mkae you run faster. heres how to run faster\n1st run enduarnce such as 3 mile runs\n2nd do 3 mile runs and while your doing it sprint then jog sprint then jog (called fartliks)\nAlso do 100, 200 meter sprints\nTo jump higher, run more as well as go to the weight room, do leg press workouts and squats. Also do field workouts such as karaoke and high knees. Also work some muscle on the arms to help the upward motion.
697390
A float you a couple of suggestions.\n\nTake your shoes into a professional running store.  Let them watch you run.  Many of the better stores also have sophisticated tools to get a fix on your foot strike tendencies.  Being in the right shoe makes a big difference. \n\nIf you have flat feet, or pronate, supinate, or are a natural heel striker, they will get you in the right shoe.  It's also possible that you are bio-mechanically doing what you are built for.  If you are having pain, or other issues, and orthopedist could help.\n\nThe next thing is comfort.  Focus less on how you strike the ground, and more on your overall comfort and effciency.  Do you flail your arms?  Do you take unusually long strides?  Do you bounce?  The goal is to transmit your energy forward as best possible, spending little time in the air.\n\nA video camera is a great tool.  Even a friend can film you.  Have your friend shoot you running toward the camera, away from the camera, and from the side.  You can watch yourself, and if you have access to a coach, get some feedback.\n\nLast, the biggest part of running faster is sheer cadio-vascualr fitness.  You will get better over time.
195602
Coming out of the blocks you should be thinking about smoothly accelerating to your cruising speed.  It's not possible for a human to sprint all out for an entire 200. You have to get into what some coaches call "float" -- running "fast but relaxed -- through the middle of the race.\n\nA word on technique. When you are running the curve, you want to swing your left arm less than you normally would and swing you right hand across your chest towards your left shoulder. That action will help you hold the curve.
85260
Start slow.\n\nAND BUY A GOOD PAIR OF SHOES.  Don't just go to any department store.  Go to a specialty store for running and jogging.  There they will actually watch you walk/run to see if you lean out out in.  They will give you a good pair of shoes and you may want to specifiy that you want really good shock absorbant shoes.  After you go to the specialty store you can buy them there (or look for the same shoes cheaper online).  Usually joggign shoes will be a half size larger than your regular shoes to give your foot more room.\n\nStart with walking then slowly speed up...\nBuild up your distance and speed over several weeks.  First start with builing up distance... walk 1-3 miles.  Once you are comfortable with that- work on your speed.  Slowly your walk will be a fast walk, and then eventually a jog.  Build up your speed and distance over several weeks.  Remember don't do it too fast.  Any excerise is more than none (and better than hurting yourself.)
343277
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.
1097498
Well, i'm 16 and at the moment I can swim (crawl) 200metres (+-219 yards) in about 2mins and 8secs (I've done better :-), I stopped swimming for a while), when I was 12 or 13, i did this in about 3mins 30secs. What stroke are you refering to, crawl/freestyle, or breaststoke, or backstroke , the strokes are important in comparing time.  Good lengths to do are (sorry i work in meters :-)) 50meters (mine- 30secs), 100 meters (mine +- 1min 3secs), 200 meters, 400 meters. To get better, get your daughter to concentrate on her breathing (this increases ones lung capacity and makes them in a way fitter), in crawl- try not to breathe every 2 strokes but every 3 (breathing once on either side) If shes already doing that then great. Obviously make sure she doesn't overdo it. She can also use a board and just kick for 100meters and then just use her arms (no help from legs) for 100meters and then for another 100 meters arms and legs together, this will also help go faster (obviously all this takes time and it must be constant-everyday, every second day ect). Hope that helped.
928374
Practice makes perfect. That's all you can do...just keep doing that and eventually you will get faster and faster.
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.
913859
Hello,\n\nI'm not sure if it can help you. But I can find some vertical jump increasing system for you.\n\nThere is one package named "Double Your Vertical Leap".\n\nhttp://tinyurl.com/y8cl68\n\nIt's not cheap. But in the website they even listed a  successful story who increased his vertical jump from 26 inches to 48 inches.\n\nI'm not good at jumping, but I hope it can help you.\n\nHope you can increase your vertical jump.
895075
Start out with a run walk program and slowly build up the running miles. with running it takes some time. you also need to do some speed work outs . I use a program called smart coach on www.runnersworld.com. It gears a program to your needs and works for the beginner to the elite athlete. It also has a lot of tips and tricks to running . Hopes this helps. Also you might ask your track coach what he/She recommends. With the weather getting colder you can dress for it. since there is not much you can do indoors to simulate running except t run. There are lots of running sites on line so do a search I just happen to like this one.