Is it possible to bring my 100 meter dash from a 14.28 to a 12 or under?
While I occasionally ran the 100 (11.6) or 200 (23.6) in high school, my focus was in the hurdles and jumps. Hurdling, I was more concerned with my hurdle form than my start but learning how to start can certainly make a difference. Take any time you can to practice your start. Take advantage of your time with blocks and watch professional track athletes start. In one camp I attended several summers ago we looked at our running form briefly. This is a bit more difficult to correct, I think. Record video of yourself sprinting at different angles, head on and a side profile. Compare this to professional sprinters. I still swing my arms across my chest when I sprint, and fixing that can make a small difference. Friends of mine who are sprinting at D1 schools now put a lot of work into their running form, but they'd be much better at talking about that...they work a lot on footwork coming out of the blocks, their posture, lots of fine tuning, etc. I feel like the area you can most quickly improve in is your strength. How old are you? If you're in high school I assume you have a couple years. You said you play football so I bet you have some experience weight lifting. Don't skip leg day. Also, look into plyo-metrics which help you develop an explosiveness you're going to want as a sprinter or jumper. There are all sorts of things you can do with box jumps, and hey, they're kind of fun. Best of luck to you!
How do I run a faster 100m/200m?
If you’re born “quick,” you work.Work on strength and speed endurance. There are hundreds of programs out there. Find one you like and see if it works.A little story: I once coached sprints and relays at one of two local high schools. The town is small and had one competitive track: basically one school on each side, with distance and middle distance runners in outside lanes. It was congested, to say the least; but I had a good view of our primary cross-town opposition. Beginning the season, they had two sprinters faster than our best and their short-relay was probably 1–1.5 seconds faster than ours. They worked and worked and worked. They were on the track long after we finished stretching. In the first part of the season their top two ran 11.0 and 11.1. My hopes were that my anchor might achieve that by divisionals. Our sprint corps all fell into the 11.4–11.7 range.At about midway through the season, their athletes started experiencing injuries. Not enough to bench them; but enough that it effected their times. By divisionals, our top sprinter was hitting 10.9 regularly and the others shined in dual meets running 11.0, 11.2 and 11.3 respectively. Interestingly, we took 3rd at the state meet and the cross-towners 5th or 6th. They were worn out. They ran every practice as if it was a meet. By season’s end, they essentially had run 25–30 track meets in 7 weeks time. My goal was to peak at state.Moral of the story? Sprinters are thoroughbreds, easily overworked. When rest is required, they rest. They don’t run well tight, so I ran them loose. I didn’t destroy the “quick,” I made the quick last longer…and they always maintained form.Work; but do not overwork.