Best Techniques for the 100-Meter Dash

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Best Techniques for the 100-Meter Sprint. Sprinting over short distances provides little room for error. The high speed and limited space make it difficult to rebound from a mistake in 100 meter running tips , so it is crucial to get every movement right. Professional sprinters do everything within the limits of the rules to shave microseconds off their time, including wearing aerodynamic suits, super-light running shoes and starting out of blocks to accelerate faster. But the most important aspect of a fast race is proper technique.

The Start

The “blocks” are two inclined starting positions for your feet that allow you to accelerate forward much faster than you would on a traditionally flat plane. Coming out of the block quickly and effectively requires strength and good timing, but you also have to know the right way to come out of the blocks. Many beginner athletes make the mistake of pushing out of the block situated at the far back. However, the leg using this block is already extended and can’t produce much forward momentum. It better serves your acceleration by being thrust forward, with the knee leading the way. The foot on the opposite block, which will be much more bent than your back leg, should be the leg pushing against the block to create forward motion. The combination of these two legs working together, combined with a quick reaction time at the start of the race, can result in a very fast acceleration that will be a major determinant in who wins the race.

Stride Phase

About seven or eight steps after leaving the blocks, you will be reaching your maximum velocity by charging forward and you will need to shift smoothly into the upright sprint phase, which will last for about 40 meters. The head should be aligned with the spine, with facial muscles relaxed and the chin square with the ground. The arms should be pumping smoothly and in rhythm, with the elbows bent at about 90 degrees. Hands should be relaxed, with slightly curled fingers, and the hips should be tucked under the torso. Your legs should be moving in rhythm, and you should be on the balls of your feet at all times.

Lift Phase

With 40 or 50 meters left in the race, you will enter into the lift phase of the sprint. This is the period in which runners can advance by using proper technique to stride out and maximize their forward momentum and body strength. The focus should be on high knee action, which helps extend your stride and move faster over the ground without touching it. The legs need to keep moving fast and making limited contact with the ground, as though they are running across a hot surface, according to BrianMac.co.uk. Your arms should be pumping faster, which more urgency, and the hands should be extended slightly farther out in front of your body as you reach for the finish line.

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