If you are keen to improve your 100m time, but don’t know where to start; you can use the information from this post as a starting point to develop your speed, explosiveness, and power. All three of these will help you improve your 100m time.
I want you to focus on the factors that can help you improve your 100m time as quickly as possible.
Whether you want to improve in 2 weeks, 2 months, or over the course of 2 years, the following information will help you improve your 100m time quickly.
Develop your speed endurance.
Your body actually slows down during the 100m race due to the muscles getting fatigued. You can improve your speed endurance pretty quickly by doing interval training over a 120-300m distance.
Maintaining your top speed over these distances will allow you to hold your technique, and it will allow you to run more powerfully during the race.
Develop your speed endurance by doing interval training.
This will be very tough on your body. However, you will improve quickly since the body will adapt to the athletic demands from interval training.
An example of interval training will be the following.
- 120m sprints at 80% of your maximum speed x 10 repetitions with 30 seconds rest.
- 120m sprints at 80% of your maximum speed x 5 repetitions with 30 seconds rest.
- 200m @ 30 second pace with 30 seconds recovery x 5 repetitions
- 300m at 80% pace with 60 seconds recovery x 3
Increase the explosive power in your hip flexors.
You want to improve the horizontal force that you can generate from your hip flexors. You can do this by:
- Doing Bulgarian split squats
- Bounding plyometrics
Skipping will help develop explosive power in your calves and ankle flexion. Do these until you reach the point of failure.