How to Get a Faster 100-Meter Dash Time

Achieving maximum speed in sprinting is predicated upon precise techniques, stride frequency, and stride length. Although all are essential components for improving speed in a 100-meter dash, stride frequency, or how many times a complete stride is executed, has the greatest impact on maximum velocity. However, focus should be on improving aspects of all three components by incorporating various training methods to eliminate wasteful movements and shave crucial seconds off of the 100-meter time.

Instructions

1. Place hands exactly shoulder width apart at setup. Having the hands too far apart reduces the acceleration-generating potential needed at the start. Adjust your hip height so that a 90-degree angle is maintained in the front leg while you are down in the stance. Raise your hips more upward than forward. Excessive forward leaning improperly distributes weight onto the arms. Maintain normal head alignment. Avoid hyperextending the neck by attempting to look too far in front of you.

2. Increase your rear leg push-off force to avoid premature upright posture. Keep the forward lean of the trunk and the eyes still focused on the ground to prevent lifting of the head. Train incorporating sprinting with hopping, sprinting with jumping and sprinting with bouncing to work the ankle joint in forward movement. This will improve rear-leg extension at push-off by increasing power. Avoid vertical bouncing when running. Mark off intervals of 10 meters up to 50 meters, and work on form and technique through those shorter distances. Improve time at each interval before moving on to the next.

3. Incorporate assisted sprinting training methods. Assisted sprinting is used to increase stride frequency. Methods for this type of training include sprinting that is gravity assisted. For example, run on a slight downgrade, which will force you to exceed your typical maximum speed. Or use a harness and stretch cord. Stand in a ready-to-run stance with your back facing a training partner. The partner, who is attached to you by way of the stretch cord, will sprint and speed past you. The generated speed will force you to accelerate quickly and generate maximum speed in a shorter period of time.

4. Switch to resisted sprinting training methods to increase stride length. Slight-upgrade and up-stair running are methods used in this endeavor. Use the harness and stretch cord in this method also. Switch positions with the training partner now standing ahead of you and facing away. Begin to run past the partner, pulling him or her along for some distance. Another effective but slightly more expensive option is the parachute sprint. Attach the parachute apparatus to the body, and begin to sprint until the parachute opens due to wind shear, offering you maximum resistance.

Tips & Warnings

• Use slopes of 3 to 7 degrees for assisted training methods.

• Speeds and resistance of greater than 10 percent in assisted and resisted training, respectively, can compromise sprinting techniques.

References

• "Essentials of Strength Training and Conditioning;" Thomas Baechle and Roger Earle; 2000
• "Training for Speed, Agility, and Quickness, 2nd ed;" Lee Brown and Vance Ferrigno; 2005