Completing the 100-meter dash requires training.
Although it may seem a short distance, the 100-meter dash is a sprint that requires some preparation to complete successfully and without injury. Running a short distance at an advanced speed requires your body to develop both cardiovascular and muscular endurance that necessitates specific training methods. There are several components of preparation you might use for the 100-meter dash.
Instructions
1. Get a fitness test. In order to find your strengths and weaknesses, have a professional fitness test done by a doctor or gym to determine your training needs. The 100-meter dash requires strength, endurance, flexibility, balance, agility, endurance and power. All aspects of your fitness should be measured to create a training program to fit your specific needs.
2. Eat to replenish glycogen stores during training, and before and after a 100-meter race. Complex carbohydrates are necessary for both energy and endurance required for short bursts of intense exercise. Eat a light meal of complex carbohydrates including fruits and vegetables an hour before and an hour after a sprint to replenish glycogen stores. Drink 64 ounces or more of water daily to stay hydrated and avoid muscle fatigue.
3. Incorporate stretching exercises into each workout. Stretching will help to keep your muscles pliable so you avoid injury that may come from training and performance. Practice both static and ballistic stretches to keep muscles from becoming still during intense training sessions, and before and after each race.
4. Use sprint drills such as kicks, high knees, leg cycling, leg drives and toe or heel walking to increase body coordination. According to UK sports coach Brian Mac, drills that are specific to the event will help you maintain correct posture and encourage adequate neuromuscular response. Practice speed by sprinting for five to 15 sets at full speed for 30 to 75 meters with 30 to 90 seconds of rest between each set.
5. Work out with resistance up to 100 percent of your body weight for eight to 12 repetitions and two to three sets for each exercise. Strength is a very important aspect of sprinting. When you have a large degree of muscle mass, you are likely to have movements that are more explosive and the ability to endure faster speeds for longer. Perform circuit training by moving from one exercise to the next with no more than 30-second to two-minute rest periods in between sets to promote both cardiovascular and muscular growth. Weight training should involve core, upper and lower body exercises for optimal fitness.
6. Add plyometric and jumping exercises at least twice weekly for 30 to 60-minute sessions to prepare for a 100-meter race. Exercises such as jumping tires, basketball, or squat jumping will increase fast-twitch muscles. These muscle fibers contract more quickly and contribute to explosive movements. However, they tire easily, so training is essential for building endurance.
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