Instant 100 meters (How fast to run 100 meters?)
This guide outlines the step-by-step preparation for the most efficient 100-meter run.
0-15 meters
With your head down, you need to swing forward slightly on your hands resting on the ground and push off the ground with your starting foot. The movement should be carried out exactly forward, not up, otherwise aerodynamics will be lost. Workout
: Squats
Squat at full power until exhaustion. After rest, you need to repeat the series in the same way, without relaxing the pressure. Complex - 5 approaches with two-minute breaks.
15-40 meters
At this distance, it is necessary to give the body a vertical position. Look forward and into the distance, breathe through your nose.
Workout: Plyometric Jumping
This exercise helps develop explosive strength. It is the ability to apply maximum force at maximum speed in minimum time. To perform the exercise, a low bench (box) is required. Standing toes on the edge, you need to jump down, and then quickly jump back. You need to jump as quickly as possible. 3 sets, 10-12 jumps each.
40-100 meters
This stage requires acceleration. You need to run straight and without straining, easily, as doe do. You need to brake only after the finish; you cannot slow down before it.
Training: running with a trailer
For this, as a rule, special sleds are used, which are attached with cables to the athlete's belt, but ordinary sleds are also suitable, on which you can load the tire. A weight of 5-10 kg will be sufficient to maintain the required stride length.
Constant training and the right technique will allow you to improve your 100 meter running results.