How To Train For The  100m  || The Complete Sprinters Guide || featuring ELITE Athletes 2022
Channel: SPORTS CIRCLE TV
Date: 2022-09-18

How To Train For The  100m  || The Complete Sprinters Guide || featuring ELITE Athletes 2022
@ sports circle 345
The 100m is a race of power and explosiveness. Learning how to sprint effectively is no easy feat. The greatest sprinters can cover the distance in under 10 seconds.

It is incredibly difficult to achieve the times of the world’s elite athletes. Being naturally quick is not enough to succeed. Dedicated training and specific practice are needed.

But don’t threat, this guide will take you through how to run the 100m and will lead you to achieve better times in the event.

100m Training
Warm-Up
The goal during your warm-up is to facilitate faster muscle contractions and help prepare you for your training. You need to make sure you get lots of blood flowing so that oxygen is transported to the active muscles contracting during movement.

Warm-Up Routine:
5 minutes of cardio – Start your warm-up with 5 minutes of light cardio. Our sprinters usually opt for jogging around the track but cardio machines (treadmill, rowing machine, etc.) are fine too.
Dynamic stretching and mobility drills – Avoid static stretching when the muscles are cold. Focus on dynamic movements and active stretching. These types of stretches and drills will help you reach your warm-up goal.

Technique drills – When performed correctly, technique drills can provide a direct transfer to your acceleration and maximum velocity sprinting.
Accelerations – Perform 3-4 accelerations, driving from the start line for 20/30/40/50m. You should increase the intensity with each acceleration.
Interval Training
The bulk of our sprint training is made up of intervals. The 100m is one of the shortest sprints so you’ll want to make sure the distance of your runs is not too long. To give you an idea, we rarely perform runs over 400m once pre-season has ended.

The intensity and volume of your training can vary. You want the workload of your training to match the intensity of the event. This usually means performing sprints at a high-intensity level (at least 90%) accompanied by full or close to full recovery in between sets.

If our athletes are running at 90% or more, they will have a full or close to full recovery.

But there are other training variables to consider. For example, if the volume of training his high, then the intensity of each individual run will be below 90% with shorter rest periods.

Strength Training
Strength sessions are an important aspect of training used to maximise your sprinting potential.

Strength training doesn’t solely involve lifting weights in the gym.

We usually have 2 strength training sessions a week consisting of 1 explosive strength training session and 1 reactive strength training session.

Race Preparation
First, let’s go through what you need to do to prepare for race day. Getting this right could make all the difference at the finish line.

Pre-Race Preparation
Get an appropriate amount of sleep the night before
Eat a good breakfast before the race (eating lunch/snack may be appropriate depending on the time of your race/races)
Stay hydrated
Warm-Up
I suggest that you begin warm-up 45 minutes – 1 hour before the scheduled start time of your race. There is often a lot of waiting around on event days, so this will make sure that you’re prepared physically and mentally in time.

It also gives you a chance to use the bathroom, make any last-minute preparations and get to the athlete waiting area.

Your actual warm-up should be the same as the warm-up you perform during training, minus the technique drills.

Setting Up The Starting Blocks 
When you are setting up your starting blocks you want to make sure your setup is the same every single time. You don’t want to vary or guess your block positions. Consistency is the key.

How To Find Your Pedal Positions:
Use 2 feet lengths from the start line for the front pedal.
Use 3 feet lengths from the start line for the back pedal.
Place the angle of the blocks at around 45 degrees.
Note: This is a guideline. Feel free to practice varying block positions in training and stick with what feels best for you.

If you have no clue where to place your feet you can read our starting blocks guide to see how to determine which foot goes in the front pedal.

Test both positions. See what’s most comfortable and what allows for the greatest acceleration out of the blocks.

Pre-Race Routine
Once the blocks are in place, I like my athletes to go through the same routine. They do a couple of accelerations from the blocks (2-3) and increase the distance of each acceleration from around 10-30m.

Each individual athlete has their own routine that helps get them to relax and get in the zone. This can be some sort of pre-race ritual, positive mental imagery, etc.
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