The 100 meter sprint is one of the most glamorous events in track and field. It encapsulates strength, speed, poise and technical precision. Success in the event is determined in fractions of seconds. One-tenth of a second can mean the difference between being a world-class runner or second-best runner. Including the right workouts to improve sprint times is central to this achievement. Workouts should include warm-ups, resisted and assisted training, interval training and weight training.
Sprint warm-ups
Dynamic warm-ups are abbreviated movements used to simulate those to be performed during the actual workout. These movements include forward high-knee raises where as you walk forward you alternate lifting knees up towards the chest. You should bring thighs just past parallel to the ground. Ankling is a good warm-up technique where you exaggerate dorsiflexion (on heels, toes pointed up) and plantar-flexion (on balls of feet, heels up). Line hops prepare the body for the rapid nature of the upcoming workout. Standing next to a line with feet together, hop quickly as possible back and forth over the line, minimizing contact time with the ground. Warm-ups should last about 15 to 20 minutes and should cover about 20 meters.
Resisted/Assisted training
Running uphill (resisted training) on a 1- to 3-degree incline will help improve stride length, drive phase, power and overall sprinting technique. Sprint uphill and take 4 to 5 minutes to walk back and repeat 5 to 7 times. Assisted training is an artificial way to improve top-end speed. Downhill running is an example of this type of training. Selecting a 3- to 7-degree decline will increase stride frequency. Again, 5 to 7 repetitions with 4 to 5 minutes rest in between should be sufficient.
Interval Workouts
Interval sprint training involves beginning with extended distances utilizing lower intensity levels and gravitating towards shorter distances while increasing level of intensity. For example, begin with a 400 meter run at approximately 60 percent of total effort. Rest for 1 minute. Next, run 200 meters at 70 to 85 percent of total effort. Rest for 2 minutes. Finally, sprint 100 meters at an intensity greater than 85 percent of available output. Rest for 3 minutes and repeat the cycle.
Weight training
Weight training is a vital, often overlooked component of speed training. Muscular strength, particular in the gluteals, hamstrings, and quadriceps is essential to achieving maximum speed. Plyometric training, including bounds, hops, and standing long jumps, assist in strength development. Hip sleds and weighted squats are good for increasing muscular strength.
References
- "Training for Speed, Agility, and Quickness, 2nd ed." Brown, Lee and Ferrigno, Vance; 2005.
- "Essentials of Strength Training and Conditioning, 2nd ed." Baechle, Thomas and Earle, Roger; 2000.
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