The one hundred meter dash is a very exciting track and field event that a lot of people anticipate in, such as in schools or PE lessons. The most popular one hundred meter sprint around the world is of course, that of the Olympics. If you are planning to join a one hundred meter dash competition or you will try it for the track team in just a few weeks, you should first start conditioning yourself.
– Endurance training – You might be thinking that endurance is not important in one hundred meter dash events. After all, you would not really be running for a very long time. However, if you have a very strong endurance, you will not have a hard time gaining speed while running.
Do distance running about four or five times a week. You could wake up early in the morning to run a couple of kilometers or you could do it in the afternoon. If you choose to run on tracks, make sure you run for at least twenty-five minutes. If you put a lot of time in endurance training, not only will your breathing improve but your leg muscles will be toned as well.
– Stride and balance training – If you have excellent stride and balance, you will be able to maintain your speed while running. So how can you improve your stride and balance? The answer is to run up and down a hill. If you are not located near a hill, a tall staircase would do.
Running downhill will definitely contribute a lot in your stride and balance. Your leg muscles will also benefit from going uphill. If you improve your stride and balance, the tendency to trip will be eliminated.
– Explosive leg muscle training – You will definitely lose a one hundred meter dash if you have weak leg muscles. As mentioned earlier, you could strengthen your thighs and calves by going uphill. However, you might also want to do routines that are solely focused on your leg muscles.
Dumbbell lunges and squats are very effective routines that can buff up those thighs of yours of yours. Your calves could be improved by wearing jump soles. The jump soles could be purchased in sporting stores.
– Arm movement training – Your arm movements can also affect your speed. If you do not swing them properly, your speed will be hampered and you could lose to your opponents by just a hairline. When running, make sure that you pump your arms for every stride. Practice keeping your arms in rhythm with your legs. Your right arm should be pumped down as your left leg comes up and your left arm should be pumped down as your right leg comes up.
– Consecutive 100m sprints – Once a week, you might want to conduct consecutive one hundred meter sprints. Ask your coach or a friend to time your performance. After your first sprint, you should rest for about twenty seconds. Do not stay in one position while resting. Walk around.
Once the twenty-minute rest is up, you should sprint again and try to beat your previous record.
You should sprint for three to five times. Wear yourself out but not to the extent that your muscles become too sore.