To learn how to run 100 meters, you must have good strength and jumping skills. Unlike running medium and long distances, running 100 meters requires little or no endurance. However, in order to be able to run even 100 meters without slowing down, speed endurance will also have to be trained.
Strength training for running 100 meters
This training includes all strength exercises. It is very important for sprinters running 100 meters to have very strong leg muscles... Therefore, all exercises performed in the power block are done with great weights.
Basic exercises to increase leg strength in a sprinter
- Deep squats with a barbell or dumbbells with access to socks
- Leg press
- Lifting the body to the toe with weights
- "Pistol" or squats on one leg with weights.
These 4 exercises can be called basic. There are many more, as well as varieties of these strength exercises. But for basic general physical training, such an arsenal is enough.
It is better to do exercises for 3 sets of 8-10 repetitions each.
Jumping work for a run of 100 meters
Jumping work generates explosive strength in an athlete, which is essential for running 100 meters. There are a lot of jumping exercises. Let's consider the main ones:
– Jumping rope can be called basic exercises for all runners. They train both general and strength endurance and also strengthen the calf muscles.
- Jumping "frog". They represent jumping up as much as possible from the stop-crouch position. A basic exercise for a sprinter, as it works on the front surface of the thigh and calf muscles, thereby increasing the athlete's acceleration power from the start.
- High jumps in place or over barriers. The calf muscles work well.
- Jumping from foot to foot, improving the explosive strength of the legs.
- Jumping on one leg also perfectly works out the calf muscles and develops speed endurance.
Jumping work is most often performed in conjunction with running. Usually, the training goes like this: 1-2 jumping series, consisting of 5-7 exercises, are done, and then the athletes start running training.
More articles to help you prepare for your 100m run:
1. How to train starting acceleration
2. What is interval running
3. How to start from a high start correctly
4. How to Train Finish Acceleration
Running training for a distance of 100 meters
100 meter runners need to develop their speed. To do this, you need to run at maximum speed for short sections with little rest.
Acceleration of 50 meters works best. Also, for the development of speed endurance, many coaches recommend running 150 meters. It is carried out for 10-15 runs.
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