Training Tips for 100M Sprints

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Training for a specific athletic event like the 100 m sprint requires the development of strength, power transfer and flexibility. Although it is one of the shortest events at a track meet, becoming efficient at the 100 m sprint requires extensive training with weights and technical exercises. Following proper training technique and tips will help you maximize your performance in the event at competitions.

Phase Breakdown

One key to becoming a better sprinter is breaking down your training into more manageable training phases. The 100 m sprint and all other sprinting events can be broken down into the start, acceleration and maximum speed phases, according to athletic trainer Phil Davies. You must become comfortable leaning forward and delivering maximum thrust to your feet during the start phase for the first 10 meters, and then slowly transition your body upright for the next 50 meters during the acceleration phase. Practicing long-stride deceleration during the final 40 meters of the event will help you endure the maximum speed phase.

Define a Testing Structure

Goal setting is something that some athletes undervalue when it comes to sprinting development. Define your overall 100 m goal time and then divide it into each phase. The classic breakdown of the 100 m sprint is that the first 20 m of the race accounts for 30 percent of your running time, according to track and field coach Brian MacKenzie. This means that the final 80 m of the race accounts for 70 percent of your time. Use these breakdowns of the race to find out what target times you need to reach in each section of the race to meet your targeted personal best. Use upper and lower body strength tests, maximum oxygen uptake tests and stride length measurements to track your progress every four weeks of training.

Build Core Muscles

Your core muscles include those in your abdomen, hips and back. Develop a weight training program that helps to build these muscles, such as using various types of situps, crunches and weight training machines. Although many sprinters know strong legs increase speed, building a strong core will help you to have better limb coordination. Controlling your limbs during the 100 m sprint helps you be more aerodynamic and transfer your power more explosively and efficiently throughout the race.

Maximize Recovery Time

As you workout with sprints and weight training, you tear down your muscles. Conditioning specialist Keats Snideman states that many athletes fail during their training programs because they push themselves too hard in the process. This leads to overtraining, a lack of motivation and an increased likelihood for injury. You can achieve maximum recovery by using hot and cold baths, deep tissue massages and regular stretching in your down time.

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