Great Shape
How do i get in great shape for track?
My dad tells me i could be a great sprinter. But i need to loose at least 20 pounds to really be able to run like i need to. Im not fat, but for track i am. Im not in the best of shape, but im willing to work. I just need some tips on how much i need to be running a day. And some things to improve my flexibility. PLEASE HELP ME A.S.A.P Thanks 
this will help u lose wieght and become faster in the 100m by 2-3 sec for track in 6 to 8 weeks if u do it everyday TRUST ME!
Make up a fitness, training plan!
1. Strength Work -- upper body=arms=push ups every morning and night
lower body=half sqats to strengthen legs eg. about 50 in both every morning and night to get started then get higher. pool exercises help like cycling in deep water. abs= sit ups and crunches. weights if old enough help.
2. Flexibilty--- strectching every morning for longer strides eg calves, hamstrings, quads, arms, shoulders, groin, hip flexors, bum, back. look streches up on internet or ak or in books.
3. Jogging every 2 days or sprints up hill 6x a 60 meter hill. or the same on sand. jogging with leg weights and arm weights half kg on arms, 1 kg on legs.
4. Do sprints on sand say about 10x 50 meter sprints or jogging on sand. (this helps for speed, endurance and strength). and eat healthy and cut back off junk food.
hope it helps!
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