text: what can i do to get faster for 100m?   basic speed training are assisted and resisted speed training. assisted training (also called overspeed training helps to improve stride frequency. resisted speed training helps to improve speed-strength and stride length.  to improve your speed off the mark and acceleration.  a typical session may consist of approximately 5 sets of 10 reps  try some of these sprinting technique drills like these could help improve your technique raise knees: 10 meters - jog - 10 meters - rest sprint 10 meters concentrating on raising knees as higher than normal. jog for 10 meters and then sprint for 10 meters and rest.   fast knee pick ups: 10 meters - jog - 10 meters - rest jogging on the spot raise your knees to waist height while emphasising arm action. move forward 10 meters with this action concentrating on the number of ground contacts rather than how fast you cover the distance. try to get as many ground contacts as possible.   flicks: 10 meters - jog - 10 meters - rest while sprinting over 10 meters concentrate on flicking your heels up to touch your butt.   leg speed: 60 meters this is a normal sprint over 60 meters except all of your focus should be on your legs. try to gauge the optimum leg speed for you by taking different stride lengths to see which yields the best results.   high hops: 3 x 40 meters bound from one foot to the other. the action is similar to skipping except your are trying to gain as much height as possible and stay in the air for as long as possible. remember to recover fully between attempts.   elbow drive: 40 meters sprint for 40 meters concentrating on driving your elbow in a straight line. keep your elbows flexed at right angles while keeping your arms relaxed.  speed and agility drills 1. basic sprints set 2 cones out 10-20 meters apart. sprint from one cone to the next and slowly jog back to the start. vary the start of the sprint to make the drill more sport specific.  for example...  face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.   2. rolling start exactly the same as above except you jog for 10 meters before sprinting. this drill is specifically designed to enhance acceleration rather than speed off the mark. try running backwards or side stepping as well.