100m Speed Workouts

September 24, 2014
100m Speed Workouts

The pure speed involved with a 100-meter races means that very little room for mistake exists throughout an event. As a result, drills that improve your time by portions of a 2nd can assist you succeed your next race by offering you a small benefit over your competition. With so little time to offset errors, 100-meter runners should run the ideal race to be successful.


Staying relaxed throughout an event assists you avoid faults and finish every race. Failure to remain relaxed forces your muscles to tighten up, which can limit your variety of motion and hinder your speed. When you try too hard, you feel the tension all over your body, as it settles in places like your arms, shoulders and jaw. To drill relaxation, stand square with your feet slightly apart. Enter into a running motion, with your elbows behind your hips, however don’t in fact move forward. This permits you to exercise the sprinting activity at any time, which helps you focus when race time arrives.


You need to constantly drill the stride phase of the 100 meters, due to the fact that any squandered motion can cost you the race. Keep your posture as tall as possible, since you want to prevent leaning too far forward. Your arms should swing back like when you remove something from your back pocket. Keep your hands unwinded and bend your arms less than 90 degrees on the downswing, but even more than 90 degrees on the growth. Practice this drill gradually, while focusing on where your body parts wind up. As you find out the proper sprinting method, you can start moving at a quicker speed.


As you accelerate, you begin with short, fast strides and slowly move to longer strides. To exercise these longer strides, gallop around the track one leg at a time. Galloping includes pressing off into the air with one leg then with the other. This motion advertises hip projection and leg mechanics, which is necessary due to the fact that you want to spring yourself forward during your sprint.

Reaction Time

Because 100-meter races just last a matter of seconds, you require a fast reaction time to prosper. To drill your response time, begin in a two-point position dealing with a rope ladder. Jump with both feet, winding up with one foot inside the ladder and one foot outside of the ladder, and then instantly leap revoke the ladder. The coach can call out numbers throughout this process, with odd numbers calling you out of the ladder as well as numbers calling you into the ladder. This assists your ability to process audible signals, which might offer you a better start to the race.