Skills
· Training:
Before a race you should always do some training, this warms you up and wakes your body up if it is tired. If you can, you could do some training exercises the night before as well so your body is fully fit for the next day. If you want to, try to do some training every night a month before the race, and then you will be super fit for the race.
· Stretches:
Stretches are also very important, as well as training, because you don’t want to pull anything during or before your race. However, you don’t need to do any stretches until the day of the race, unlike training where you should do it at least a week before. Always try to stretch before any kind of activity because if you don’t you are bound to lose, and it doesn’t take very long.
Everyone knows that the aim of the 100m sprint is to run as fast as you can and beat the other sprinters but anyone who doesn’t work on their technique will never get the best out of the race as they could. In order to compete at high levels with other sprinters you must try different techniques and practise them frequently. You must work on your start, acceleration and your ability to hold your top speed.
Because the 100m sprint is such a short distance and lasts for just seconds a quick start is vital if you want to win the race. If you want a perfect start you must have your weight evenly distributed over your hands and your feet. On the gun, you must push with your forward leg, straightening it out as your back leg comes forward and begins you drive. Pump hard with both hands, staying low in your stride. Although this technique looks complex and sounds like a slow start on paper it makes a very quick start in real life. Like anything, practise makes perfect! It’s actually a very easy technique once you know what you’re doing.
To achieve a great acceleration phase you must stay low through your first 6 strides. This should take you about 20-25 yards from the start line. Once you have reached your second stride, your front leg becomes a lever that keeps your speed increasing. Gradually, with each stride, you should begin to rise up until you are in a normal running position. Your muscles need to stay relaxed throughout this phase, particularly in your neck and shoulders, and keep your vision focused straight ahead.
Once you have reached your maximum speed your hangs should be swinging back and forward at about shoulder height and when your foot hits the ground just the ball of your feet should make contact. Your forward leg should be reaching upward and outward with each stride and your push-off leg will now be folded back fully, nearly reaching your buttocks.
Tactics:
· Start
The best way to achieve a perfect start is to practise before a race, about five times, so you can get used to the sound of the starters pistol. Do not get in the habit of anticipating the starter pistol, because this will lead to false starts, and perhaps disqualification. To get a quick start place your weight as forward as possible on your palms and toes, so you can get off the line as quick as possible.
· High knees
To achieve a good time in your race, high knees is crucial to a sprinters repertoire. Getting the hang of this is quite difficult so you need to practise during training. The best way of practising high knees is to go to the track and sprint 25m and once you hit that mark change your gait so your knees go up past hip level as you continue to run. Once you have finished this repeat this exercise over and over again. This will help you develop a full stride when sprinting.
· Strength
The 100m sprint requires a lot of strength in your calf muscles, quads and glutes. The calf muscles are the most important in getting off to a fast start; the glutes will help you sustain your speed. Weight training will help you get your leg muscles stronger. Work on the clean and jerk, snatch, squat, bench press, and dead lift to build lower-body strength. Lift weights three times per week to get your body strong enough to sprint effectively.
· Arm action
Most people will say that sprinting is about using your legs and lower body but you also have to use your arms to gain speed. Top sprinters will pump their arms with each stride, this helps you gain pace. Your fists should reach shoulder level as you pump and your hands should be straight with your elbows at a 90 degree angle.
Strategies
· The start
As with all 100m sprints, the start is where you get into sprinter’s position and await the gun. Once the gun is fired all of the athletes will explode out of the blocks as quick as possible. There is only one primary aspect for training on the starting position: reaction time. A great strategy for improving reaction time is by simulating competitive conditions. Practice exploding out the blocks time and time again. Get used to awaiting the gun sound. Get other coaches or teammates to help you with this. Each time you get into position, focus on the actual race.
· Maximum speed
Most sprinters reach their maximum speed around the 40-50 yard mark. The first to get to the 40 yard mark will have the advantage over the other athletes. This is where all the energy is being used to pump your arms and quickly get your feet back to the ground in an intense stride. When training for the 100m sprint you should hit the weights, and then run. While building muscle and tearing tissue, you are focusing on your fast twitch muscle fibres. These fibres are used for quick races. Conditioned sprinters will typically keep their maximum speed for about 30 meters.
· Maintaining your speed
Separating the men from the boys is the last 30 meters of the race. This is where the race gets interesting because this is where all of the sprinters start to slow down. The winner will be the sprinter who can maintain the most speed throughout the last 30m. To maintain your maximum speed as long as possible practise during training. The best way to do this is by concentrating on maximum running throughout the entire race. Practise this over and over, practise makes perfect. Gradually you will get better and better and soon you will be up in first place.
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