Use
proper technique. Running with good form, such as standing tall and
keeping your head, feet and toes up, is one of the easiest fundamentals
to change in order to sprint faster, and can help to eliminate muscle
and joint injuries.
Improve
your starting stance. In order to determine which foot goes first in
the starting block, stand upright with your feet together and have
someone slightly push you from the back. Whichever foot moves first,
this should be your rear or "quick" foot.
Perfect
your first step. Having an explosive step out of the starting blocks is
key to learning to sprint faster. You can do this by practicing several
starts and videotaping it for review. Use the tape to determine if your
leg angle is correct, which should be about 45 degrees, or if your
stride is too long, which makes you lose speed.
Bring
your heels near or in contact with your behind. At this point, your
thigh should be parallel to the ground and not pointed down. And be
sure you are using a circular, not an elliptical, motion when your foot
leaves the ground.
Pull
your toes and feet up towards your shin as soon as your feet leave the
ground. This is dorsiflexion and helps you to sprint faster by causing
the calf muscle to contract and propel the body forward.
Strengthen your legs with various weight machines and excercises. Skipping for height or distance, doing squats or calf/toe raises with weights are good strength exercises for sprinting.
Train
with people who are faster than you. If you are training by yourself or
with someone who is slower, you're going to be less likely to push
yourself to sprint harder.
