How to Train for the 100-meter Sprint

The 100-meter Sprint is arguably the most exciting and glamorous event in track and field. Training the for the sprint involves heavy weightlifting, interval running, overspeed sprinting and other techniques which you can use to get the edge over the other competitors. You also must log in long hours on the track if you want to win.

Instructions

    • 1

      Improve your running biomechanics and technique. Break the race down into three or four separate phases, and focus on refining your movements in each. Having a coach to point out your technical errors is essential to success.

    • 2

      Build endurance by running 200-meter and 300-meter sprints. These train your body to stay at top speed for the full 100 meters, keeping you from lagging behind the field at race's end.

    • 3

      Incorporate plyometric training to increase your explosiveness and decrease your reaction time. Watch out for overtraining during plyometrics. Two or three sessions a week is all you need to see results.

    • 4

      Work continually on your start. This often is where races are won and lost. Aim to be out of the blocks in under .2 seconds.

    • 5

      Establish a weight-training routine that builds maximum strength without bulking you up. Lifting heavy weights for low reps is usually the best way to go.

    • 6

      Get flexible. As a sprinter, you've got to be flexible for your muscles to work powerfully and efficiently. Concentrate on loosening up your hip flexors, hamstrings, glutes and quads.