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How to Run a Faster 100M

How to Run a Faster 100M

When you run the 100-meter dash, you need more balance and speed rather than the stamina of long distance events. The world best 100-meter runner is  from Jamaica, who   broke the world record at the 2008 Beijing Olympics and   clocked in at 9.58 August 2009 and broke his own Olympic record again. So following Usain Bolt as a model, you could achieve  your improved 100-meter time by having more dedication  well as the proper training techniques. The following tips might be helpful to you in getting to such goal.

1. At first warm yourself up with some tuck jumps. Spread your feet shoulder-length apart. And then lower yourself into a crouched position. Extend your legs at the same time you had better jump vertically. Lift your knees as high as possible so as to maximize the air time of the jump. Perform two sets of six tuck jumps.

2. When you stand, you should have your feet parallel to one of the lines on the running track. Place your running shoes side by side. Jump fast back and forth over the line to enhance your foot speed. Extend your arms to add balance during this high-speed training drill. Keep doing the line hop drill for three to five minutes.

3. In order to enhance your sprinting power and the length of your stride now you should move on to a plyometric drill . You could start with jogging at a medium speed. Lunge forward off your back foot while extending your lead foot forward. Land onto your lead foot and repeat the forward lunge. Keep doing such exaggerated motion for improvement of your sprinting technique.

4. Place two cones 100 yards apart on a straight section of the running track. Stand behind the first cone. Start with jogging at a medium speed. Increase your momentum to a full sprint as you reach the 50-yard mark. Continue the sprint until you pass the second cone. Practice the accelerated sprint drill to increase your power endurance.

5. Place your hands shoulder-length apart onto the track in front of you. Rest the bottoms of your shoes against the angled starting blocks. Remember that your dominant foot has been positioned on the forward block. Extend your legs while propelling yourself forward into a short sprint. Keep doing such  motions for five to 10 minutes to improve the speed of your starting technique.

6. Ample recovery time between each sprint should be ensured so as to avoid muscle damage. Make sure that keep doing this series of speed training drills everyday in order to gradually enhance the speed of your 100-meter dash. Fasten a pair of small leg weights around your ankles. Execute slow-paced jogs to build the strength of your leg muscles.