How to Improve a 100-Meter Sprint
Speed is a highly desired attribute when it comes to most sports. The pinnacle of foot-speed is the 100-meter dash. This race typically defines the fastest person on earth during the summer Olympics. While you may not be able to reach the top speeds of Usain Bolt, you can still improve your 100-meter sprint speed.
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Instructions
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Perfect your running form. Correct form can help you prevent injuries and reach your speed potential for the 100-meter sprint. Proper form is also important to learn before training or performing drills. Keep your back straight while your upper body is centered over your hips so you are not leaning forward or backwards. Relax your neck and face muscles. Make sure not to bring your arms across your body. Your thighs should be parallel to the running surface when your foot is at its highest point at or near your buttocks. This will require you to bring your knees up high and can help increase foot-speed and propelling force placed on the surface of the ground.
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Improve your overall and specific strength. Strength is needed in order to produce maximum force when pushing off the ground. In order to build specific strength in your muscles you must have overall strength and fitness. Start by performing full-body exercise routines for both upper and lower body strength. Exercise your arms, back, chest, shoulders, abs, buttocks, thighs and calves. You can achieve this through weightlifting, using your body weight for exercises or using resistance bands.
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Perform running drills. One of the best ways to improve your 100-meter sprint is to practice sprinting. A popular drill is to sprint the straightaway of a track and jog the rounded corners. You can also perform shuttle drills by marking the starting point with a cone. Every 5 yards from the marked starting point should also have a cone until reaching 30 yards totaling 7 cones in all. Run to each cone ensuring return to the starting cone in between each progressive cone. Once you reach the 30-yard cone return to the starting line to complete one set. These types of drills will help you work on your explosiveness, starts, speed and endurance.
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Get the proper amount of rest along and maintain a healthy diet. As with any improvements in your physical performance, sleep and dietary habits have to be wound into the routine. Limit your high-intensity practice sessions to 20 or 30 minutes total. Get between 90 seconds to 3 minutes of rest in between each set that you perform during training. Ensure you sleep 6 to 8 consecutive hours nightly while maintaining a balance diet. Your diet should be tailored to your own needs including protein, carbohydrates and fats.
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Tips & Warnings
Having a coach or trainer to monitor you during practice and provide support is optimal. Not only will they be able to chart your progress but they will also be able to judge your running form when you are sprinting.
Ensure that you stay hydrated by drinking 64 ounces of water, decaffeinated, and nonalcoholic liquids daily. Dehydration can lead to muscle strains, a higher risk of injury or heat exhaustion.
