How to Run a Faster 100-Meter Sprint

January 15, 2013 | Raymond Tucker

Must See Speed Videos

Several workouts train you to be fast, but it's equally important to understand how to run when you are placed in a situation. The following workout is for athletes who sprint in the 100-meters. If racing on Sunday, perform this workout on the preceding Thursday after a dynamic warm up. (See Tyson Gay's 100-Meter Sprint Strategy.)

The 100-Meter Sprint

Set Up: you need several cones to mark the distances. Place your blocks at the starting line and place a cone at 10, 15 , 40, 50, 60, 70, 80 and 100 meters. This gives you the chance to practice the phases that you will be running through in the 100-meters. (See Speed Phase Drills: Training for Complete Speed Development.)

0-15 meters

This is your drive phase; you need come out of the blocks staying low, with your body at a 45-degree angle, with good triple extension in the ankles, knees, and hips. Apply as much force as possible into the ground and drive your arms and legs as fast you can. At the 10-meter mark, transition into the acceleration phase (this should take 5 meters).

15-50 meters

This is your acceleration phase. In this phase, you are pushing your hips forward and applying force into the ground. On ground contact, your feet should push back against the track. Keep your head in line with your body and your eyes looking down in front of you.

40-70 meters

This is your max velocity phase, where you should be at full speed. Some athletes can transition early and be at full speed at the 40-meter mark; others reach it at the 50-meter mark. Your body should be upright and standing tall, with no forward or backward lean. You'll only be able to run in this phase for around two to three seconds.

60-80 meters

This is the maintenance phase. Don't try to run faster or you might tighten up. All you want to do is to maintain your current speed. Some athletes can start this phase at the 60-meter mark, others at the 70-meter mark

70-100 meters

This your deceleration phase. You want to relax until you reach the finish line. Some athletes can start this phase at the 70-meter mark and others wait until the 80-meter mark.

Photo: fastrack.edublogs.org

Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Must See
Antonio Brown Juggles 3 Footballs Antonio Brown Juggles 3 Footballs
Views: 1,214,245
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,230,103
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,141

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,887
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 23,406
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,968
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,214
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,798
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,596
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,222

Load More
More Cool Stuff You'll Like
King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Run Faster and Longer

Run Faster and Longer

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

3 Acceleration Drills to Get Faster

3 Acceleration Drills to Get Faster

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

What Is Fast in Soccer?

What Is Fast in Soccer?

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

YardBarker