How to Run a Faster 100M The Complete Sprinters Guide 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. Learning 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 Warmup The goal during your warmup 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. Warmup routine 5 minutes of cardio Start your warmup with 5 minutes of light cardio. Our sprinters usually opt for jogging around the track. But cardio machines, treadmill, rolling 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. Strength sessions are an important aspect of training used to maximize your sprinting potential. Strength training doesn't solely involve lifting weights in the gym. We usually have two strength training sessions a week consisting of one explosive strength training session and one reactive strength training session. Race preparation First, let's go through what you need to do to prepare for race day. 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 warmup should be the same as the warmup you performed 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? 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, two to three, 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... That's why practice during training is so important. To get into the blocks, start out in front on all fours and coil yourself back into them like a spring waiting to pop. Don't place your entire foot on the pedals. You want the tip of the forefoot to be in contact with the ground as demonstrated in the picture below. Place your hands just others. Keep a straight line through the hips, spine, and head so that everything remains in a neutral position. Don't lean forward so that you are over the line. This will take the weight off your feet and transfers it to your hands. You want the tension in your feet so that you can push hard off the pedals and explode from the blocks. The acceleration fatal from the ground. You should be able to make a straight line from the foot that was in the front pedal, through the body, and to the head is shown in the image below. Your calm, center of mass should be in front of your foot during the first few steps while you drive low. It also puts unnecessary pressure on the hamstrings which could cause an injury. Note, this often occurs due to poor positioning in the blocks, or the athlete trying to stand upright too quickly. The transition phase. During your acceleration, you will begin to build momentum and increase your velocity. Try and increase the length of your stride with every step. The next task is to make an efficient transition to an upright horizontal sprinting position. Contain a wide, but comfortable stride length. Try and stay relaxed. This means no hunching of the shoulders or clenching of the jaw. High levels of tension and... Or break your race. Deceleration is unavoidable, but good sprinting technique. 100-meter sprinter training templates. Training examples. 100-strength training session. Day 3. Three times 110m divided by 90m divided by 70m divided by 80m harness runs with 6-minute recovery. Day 2. Strength training session. Day 3. Three times 60m divided by 80m divided by 100m divided by 120m with a walk back with 6-8 minute recovery. 100-meter sprint training. Week 3. 10-1 divided by 70m divided by 40m times 2 widths. Thanks for watching how to run a faster 100m. Please watch our other videos on our channel, SportsCircle 345.