Oh? wrote:
No.
For a healthy and still-growing person (such as a high school aged male), dropping about 1 second would be a VERY big improvement.
For someone who has already matured, has a history of hamstring issues, and would have to drop 1.5 seconds? Not going to happen.
If you were in 11.5 shape without training, and didn't have a history of hamstring issues (or were in your teens or maybe early 20's), I'd say you could have a decent shot. As a fully grown adult with injury concerns in one of the most important muscle groups you'll be working on, it's simply not going to happen.
Of course, if the person doing the timing for this challenge is very generous, anything could happen. Not that uncommon that I've seen people be off by even half a second (or more) before.
Maurice Greene went from 10.43 in high school to 9.79 eventually. Andre de Grasse went from 10.9 in basketball shoes to 9.92 in the world championships in 3 years. And these people were in top athletic shape to begin with.
If you have someone in top shape, who has been in a sprinting program and been doing standard drills, the leverage for continued improvement is less and probably limited to a few tenths or less. But if you have someone that is around 13.0/30.0, and does not have a base of what the Jamaicans call aerobic work like 6X300 or 10X200 at 80% speed, there is a significant amount of performance that can be gained by simply getting into shape for sprinting--and being in shape for distance is not being in shape for sprinting. If someone has been doing mileage of more than 10 mpw and leg strength or jumping ability is impacted by aerobic mileage, more conditioning for sprinting can be gained by simply cutting out the aerobic running and spending time in the gym.
If you haven't been doing drills or sprint workouts like 60's or 150's, you can gain more from doing these if you haven't been doing them. You can gain significantly from just getting the technique and mechanics right.
If you have weak hamstrings, is this due to a lack of strength work or too much mileage load? These things can be improved in the gym.
Whether all of these things combined can get you to where you want to be depends quite a bit on your talent level, but they can certainly get you faster than you were.