Place the angle of the blocks at around 45 degrees.Use 3 feet lengths from the start line for the back pedal.Use 2 feet lengths from the start line for the front pedal.You don’t want to vary or guess your block positions. When you are setting up your starting blocks you want to make sure your setup is the same every single time. Your actual warm-up should be the same as the warm-up you perform during training, minus the technique drills. It also gives you a chance to use the bathroom, make any last-minute preparations and get to the athlete waiting area. 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. I suggest that you begin warm-up 45 minutes – 1 hour before the scheduled start time of your race. Eat a good breakfast before the race (eating lunch/snack may be appropriate depending on the time of your race/races).Get an appropriate amount of sleep the night before.Getting this right could make all the difference at the finish line.

Race preparationįirst, let’s go through what you need to do to prepare for race day. We usually have 2 strength training sessions a week consisting of 1 explosive strength training session and 1 reactive strength training session. Strength training doesn’t solely involve lifting weights in the gym.

Strength sessions are an important aspect of training used to maximise your sprinting potential. For example, if the volume of training his high, then the intensity of each individual run will be below 90% with shorter rest periods. If our athletes are running at 90% or more, they will have a full or close to full recovery.īut there are other training variables to consider. This usually means performing sprints at a high-intensity level (at least 90%) accompanied by full or close to full recovery in between sets.

You want the workload of your training to match the intensity of the event. The intensity and volume of your training can vary. To give you an idea, we rarely perform runs over 400m once pre-season has ended. The 100m is one of the shortest sprints so you’ll want to make sure the distance of your runs is not too long. The bulk of our sprint training is made up of intervals. You should increase the intensity with each acceleration. Accelerations – Perform 3-4 accelerations, driving from the start line for 20/30/40/50m.Technique drills – When performed correctly, technique drills can provide a direct transfer to your acceleration and maximum velocity sprinting.These types of stretches and drills will help you reach your warm-up goal. Focus on dynamic movements and active stretching. Dynamic stretching and mobility drills – Avoid static stretching when the muscles are cold.Our sprinters usually opt for jogging around the track but cardio machines (treadmill, rowing machine, etc.) are fine too. 5 minutes of cardio – Start your warm-up with 5 minutes of light cardio.You need to make sure you get lots of blood flowing so that oxygen is transported to the active muscles contracting during movement. The goal during your warm-up is to facilitate faster muscle contractions and help prepare you for your training. Dedicated training and specific practice are needed.īut 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. Being naturally quick is not enough to succeed. It is incredibly difficult to achieve the times of the world’s elite athletes. The greatest sprinters can cover the distance in under 10 seconds. Learning how to sprint effectively is no easy feat. The 100m is a race of power and explosiveness.

Sprint for spat