When training the body to run the 100-meter dash faster, there are two factors that come into play. The first is stride frequency, or how often your feet push off the ground. The second is stride length, which actually relates to how much force is applied to each push off the ground. Performing drills that can increase those two factors can help you run the 100-meter dash faster.
Step 1
Run intervals after you've finished your daily run to increase running speed. Mark off a distance at least 50 meters in length, but no longer than 150 meters. Start running at a slower speed, speed up to your normal pace for racing and then slow down steadily as you reach the end of the interval. Keep proper form when running, with eyes straight forward, arms swinging at a 90-degree angle, body upright, knees lifted, landing on the balls of your feet.
Step 2
Kick your bottom while you're jogging. Increase the speed that you're running and kick your bottom with your heels with every step that you take. Hold the upper part of your leg still to promote proper running posture. Keep repeating this for roughly 20 yards; then slow down again to the original jogging speed to briefly rest your legs before repeating this again.
Step 3
Perform power skips, a very effective yet difficult drill. Mark a 20- to 50-meter distance in which to perform the drill. Begin as if doing a standard skip, raising one leg and the opposite arm at the same time. With each step off the ground, push off with more force and jump as high as you can.
Step 4
Use the length of 20 to 50 meters marked previously to do a drill known as fast or high knees. Run from one end to the other and lift your knees until your thighs are parallel to the ground. Do not sprint during this drill--the point is how quickly your legs move up and down.
Step 5
Go on a longer run at least once every other week and include hills as a part of your running route. If there are not many hills in your area, repeatedly run the same hill for the same effect. This gives your body the same effect as running sprints, without the strain or risk of injury.
Tips and Warnings
- For best results, perform these drills between three and six times each week. Be sure to include one or two minutes of light walking between drills.
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