In order to run well, you of course have to run, but there are also series of exercises that can make you even faster. Plyometrics are a great way to develop the elastic tissue components to maximize efficiency and power. Explosive dynamic moves that incorporate jumping and bounding as well as quick changes in direction and speed mimic the start of sprinting, and can help develop muscle structure to lower times. Here are a few plyos to try. Add them into your exercise routine at least twice a week and watch those seconds drop off!
Lower slightly into a squat position and quickly jump to your left side, aiming to cover as much distance as possible. Land softly on your left foot and immediately jump to the right side. Continue until you cannot maintain speed or distance, or no longer than 20 seconds.
Stand on a sturdy box, bench, etc. Jump down and immediately explode into a jump as far and high as you can. Repeat until your jump becomes short or you get to 20 repetitions.
Assume the push up position. Brace your core while driving your knees to chest and alternate legs. Repeat for no longer than 20 seconds. Focus on keeping your core steady and switching legs quickly.