qickness and first step

[ole21]

hi guys he i have quite a bit of flat out sprinting speed, but my first step isn't quite as good. also you know when you see those pros like jogging and then they can all the sudden put on the burners and leave the defender in the dust almost insantaniously. i want to get more of that sudden change of pace speed. does anyone have any tips. thanks

[Rema]

So, it seems you need work on your acceleration really. If you're in good shape now, check out this site http://www.brianmac.demon.co.uk/plymo.htm.

[ole21]

and also the quickness of my feet

[SaberWolf]

Yea I think that site was pretty good.

[Ese_Guy]

Yup, that's the general consensus on developing burst.
Plyometrics!

[Rickster]

do shuttle runs... my coach does this ting where you continuously keep jogging back n forth, until he says "sprint" n then u start running until he says jog. improves your awareness. mayb its awareness that u are lacking. that exercise makes u sprint in short bursts, like run stop run stop, so your acceleration will definately improve