. You need to get yourself warm and loose before you start sprinting. To do that, you'll want to try a combination of jogging and dynamic stretches, before transitioning to running drills.  To begin with, jog around the track a couple of times at a comfortable pace. Don't use up too much energy at this point, you're just warming your muscles up. It used to be taught to stretch before running. Now experts advise traditional stretches prior to exercising can actually lead to (or even cause) injury.  Instead, try dynamic stretches. These are gentle arm and leg swings performed in a smooth, continuous motion, rather than holding a for stretch in a specific position.   For example, you can stand perpendicular to a wall and swing your outside leg back and forth, increasing the height which each repetition. Then, turn around and stretch the other leg. If you have a specific injury or stiffness, (such as a sore hamstring) it may be a good idea to stretch out these areas prior to the main workout. To stay loose, prevent injury, and decrease your aches and pains later, spend a few minutes after every sprinting workout doing some light exercise, such as jogging, and the last five to ten minutes stretching all your muscles. Your legs, ankles, arms, shoulders, and neck all need to be stretched.  Stretching helps remove waste products such as lactic acid that accumulate in your muscles and cause swelling and soreness, and helps them build back up more quickly. This is generally important for all exercise, but especially for running, which uses the whole body. See How to Stretch for more details on a cool down stretch. Once you are starting to get warmed up and limber, do some drills to get your heart pumping and your body ready for real action. You can perform running drills, in which you start off at a brisk pace and accelerate to sprinting speed. There are also many other drills that are great for sprinters:  High knees: Walk while bringing your knees all the way up to your chest.  Arm drills: Make L's with your arms, using the elbows as the corner of the L (i.e. a 90-degree angle). Now, just swing your arms forward and backward, using only your shoulders to swing your arms. Alternate movements, driving the elbow of one arm all the way back while the other arm is all the way up to, but not passing, your face (i.e. up to your chin). When you get comfortable with that, increase the speed. Go as fast as you can for as long as you can.  Long strides: Take long strides with your legs, using high knees to bring your leg up. The idea is to get as far as you can in as few long steps as possible. Don't put much weight on the front leg (especially the balls of the foot). If you do so, you might lose balance and trip.  Back pedals: Turn around and run backwards. Use your heels and reach outwards, in a kicking motion. Alternate jogging and sprinting: Jog for 10 yards (9.1 m) and burst into a sprint for 50 yards (45.7 m). This exercise is great for shifting gears; the sudden changes in tempo improve your "burst-speed," which will be crucial to your sprinting efforts. In fact, shifting between low- and high-intensity exercise like this is one of the best ways to improve your cardio fitness and endurance, which will help your body pump oxygen more efficiently when you sprint and help keep you from tiring. There is no perfect routine for everybody, because every individual has their own needs and their own schedules. Ideally, however, you'll want to set aside at least three days to work on speed and two days to weight-lift. Here's an example schedule:   Monday (Speed Day):  Run ten 80-meter stretches (i.e. run 80-meter dashes five times, taking 2 minute breaks between each one), six 70-meter stretches, four 60-meter stretches, three 20-meter stretches and one 100-meter stretch.  Tuesday (Weight-Lifting Day): Go into a weightlifting room and work on everything. Try to keep all of your muscles in shape; you'll need every single one for running, and even more so for sprinting.  Wednesday (Speed/Endurance Day): Run four 300-meter stretches. It's important to get this kind of run and to give it all you’ve got. Endurance training makes your heart stronger, which will make you much faster.  Thursday (Semi-Speed Day): Run five 200-meter stretches, three 100-meter stretches, and two 50-meter stretches.  Friday (Weight-Lifting Day Two): Go back to the gym and increase the challenge level. Once you feel you’ve mastered a certain exercise or piece of equipment, be sure to move on to a new challenge. As your body learns to move a certain way, it becomes more efficient, meaning you do less work for the same activity and hit a plateau. Avoid this by keeping your workout routine fresh. Don't forget to to warm up before each workout, and to cool down afterwards. Take the weekend off. You need time to rest and for your muscles to take a break.
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