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How to Train for a 100-Meter Dash

Learn how to train for a 100-meter dash from sprinting coach Shane Paul Neil in this Howcast video.


Hi. My name is Shane Paul Neil from City Coach Multisport. And today I'll be talking about how to train for a 100-meter dash.

The 100-meter dash is considered the heavy weight championship of track and field. With the Olympic champions, the world champions considered the fastest human beings on the planet. In order to train for a 100-meter dash there are several keys that you want to keep in mind. A of course is your start whether you're using blocks or not. A good start is very, very key to your proficiency in the hundred. You want to make sure that you're reacting to the gun as quickly as possible and as close as you can be out the blocks. There are several drills and several techniques that you can use to train to do this. But they require the supervision of your coach.

After your start, you also want to keep in mind your drive phase. The drive phase is how you continue to build speed after the block start. Sprinters in the drive phase generally have a very forward lean and almost always looking down and then slowly building up to an upright position for the rest of the race.

One of the big keys in the 100-meter dash that a lot of folks don't realize is something called top-end speed. Even though racers chose 100, they raise acceleration from the start of the race to cross the finish line. The sprinter that can minimize that the most will generally have a great chance of winning the race. A lot of that comes down to proper form and technique, strength training, and again repetition. The average 100-meter sprinter will train at 60, 80, even up to 110 meters to make sure that they maintain that speed straight through.

And that's how you train for a 100-meter dash.

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