Help me improve my speed..

[grim]

hello fellow SG-ers, i need some help preparing for my Physical Education Exam in 7 weeks and i'm getting quite desperate .

Let me begin with the entry story. In 7 weeks i'll finish highschool and i'll have to take a national exam (i am not sure what's the corresponding exam in the US or UK). I've chosen Physical Education (sports) instead of Geography or Economy so i'll have more time to study for the other exams (Maths, Physics etc).
I am quite fit and rather well built, around 1.87 m and 77 kg but my main problem is speed. My legs are quite muscular and my beer belly is history but 4 days ago when we started preparing for the exam at school i ran 50 m in 7.4 seconds!!! ABSOLUTELY DISASTROUS! To pass the exam with the minimum grade i need 6.9 seconds, for the maximum grade i need<6.7 seconds. ******* tragic.

Today i went running with my sister and i managed to pull of 7.0 seconds by following various advice (lifting my knees higher, pushing it harder on the last section of the track etc). Now, i know it's a 0.4 seconds difference, but i'm not sure about the correct distance nor the timing..

cmon guys, help me out here, give me tips or training schedules or at least moral support


thank you for your time

 

[donovan929]

Do some agility ladder work(2 in then 2 out, both in at the same time then both out, isolate one foot hopping in and out)... i know it helped me when i was younger.

 

[Klobb]

Push yourself when practicing and don't even let the thought of not passing cross your mind..you'll be fine

 

[grim]

thanks for the support guys

donovan: thanks for the tip, i've had no idea what an agility ladder is up till now, i'll see if i can find one at a reasonable price around here.

 

[djgperu1]

those short distance runs can only be improved with practice...

if u practice at least 30 mins a day... u will be fit in less than 2 weeks

 

[Stefano Fiore]

To pass the exam with the minimum grade i need 6.9 seconds, for the maximum grade i need<6.7 seconds. ******* tragic.

:

put on those weights on your legs during practice runs from now. you will become a speeding bullet on the actual test day without the weights.

 

[Dan the monkey]

Why 50m and not 100m? I don't understand?

We're lucky in the UK, P.E is actually quite easy, you don't even need to be good at sport.

 

[Dreath]

Speed is hard to raise because it's generally heridiatry. You reach an optimum speed, due to a balance of weight and muscle strength and you can't go beyodn that. Too much muscle makes you too heavy, too little too weak.

 

[grim]

Shifty: not sure why, i guess it's because most of the schools don't have a 100m track (mine doesn't, and the 50m track cuts the yard in diagonal and it ends in the parking lot after going through some bumps and holes. Great conditions :P)

Dreath: yea i know what you're saying, i just want to reach that optimum speed now.I'm not asking for <6.5 seconds (how a talented athlete would time on 50 m ), i want to drop below 7s and i think i can do it. On thursday morning i'll practise together with some of my classmates, more info then.


what are your 50m records?

 

[Dreath]

I've never timed myself.

But put it this way, in a whole season (I'm a centreback) I only met 3 people who was faster than me over half a pitch (about 50 metres).

 

[Harmsworth1]

One think... Go to a gym and work out as hard as you can... Get some weight training on those feet, and try some agility exercises. I suggest you google the search, it may be helpful.

 

[grim]

hey guys

i've passed the exam! :d

up till now i've had some training session with my sports teacher at school that really helped me improve my speed. The most important parts are the start and the last 20 m. My personal record is a solid 7.0 . I know i'm bullcrap but at least i'm an improved bullcrap

anyway, at the school where i sustained the exam, the track was 2-3 m shorter. Add to that the benevolence of the teachers that graded me. The result? 6.7 s and a 10.

Thanks again for support.

 

[JJSFC]

Congrats mate!

 

[rlrao1987]

three things u need to consistently do are:

practise,practise and more practise

 

[Fernandez]

put on those weights on your legs during practice runs from now. you will become a speeding bullet on the actual test day without the weights.

Dangerous.

 

[Fallen]

Hmm, i think i got something around 6.1 seconds at 50m
1.85m , 65 kg

 

[pspmad06]

Swing your arms out more and bring ya legs up higher if you no what i mean.