100 Meter Sprint Technique

The 100 meter sprint is the fastest race in track and is regularly acknowledged to identify the fastest man or woman in the world. Proper technique in the 100 meter dash has three stages: the set, the acceleration and the finish. Strength and quickness certainly play their role, but proper technique is the key to optimum performance.

  1. The Set

    • Rest in the blocks with your toes just above ground level. Your stronger leg, the leg you will push off with, should be on the block closer to the start line, while your other leg extends to the further block. Your fingers brace the front of your body weight, resting just inside the start line with thumbs pointed inward. Assume a relaxed position, shaking out your arms and legs if necessary to keep them limber. Before the start, raise your pelvis to position the pushing leg for maximum force. Lower your head and prepare to drive forward with your legs.

    The Acceleration

    • At the start, push off strongly with your forward leg as you exhale. Keep driving forward as your strides gradually increase in length. Lean your body forward at about a 45-degree angle with a straight line from shoulders to hips to rear leg. Keep your shoulders square as you accelerate and your head in line with your body, not raised to look forward, but focused on the track several meters in front of your body. Your arms should move up and down without any lateral motion, hands moving from shoulder height to hips with every stride.

    The Finish

    • As you accelerate, your body will gradually assume an upright position, moving slowly upward from the 45-degree acceleration pose. Keep the motion of your arms consistent, swinging from shoulder height to hips. Your elbows should remain fixed at about a 90-degree angle for the entire course of the race. Keep your head high and face relaxed, with your entire body in an upright, driving posture. Maintain full force and speed through the finish line.