How do I sprint 100 m faster

Acceleration sprints from 30 to 40 m in length are ideal for training the combination of "acceleration and sprint performance". However, these sprints must be carried out under optimal, standardized external conditions.
Exercise times of approx. 5 seconds are very likely covered by the anaerobic-alactic energy supply and therefore hardly lead to lactate accumulations.

In summary, the following result Load components for acceleration and sprint speed training:

Exercise intensity: 100% to accelerate optimally with the highest effort of will and to run through the route.
Load volume: 2 series of 8 x 30-40 m or 1 series of 10 x 30 m and 1 series of 5 x 40 m
Load density: Breaks between the individual repetitions = 2 min break between the series> than 4 min.
 

Coordination training
The coordination training is intended to better coordinate the sprint movement, especially with regard to the spinal connections and the interaction of agonists and antagonists, and to put the muscles involved in the sprint movement into excessive stretching states. Therefore the coordination training must contain the following characteristics
 

  • Exaggerated sweeping sprint movements in order to achieve a greater stretching performance than with the normal sprint movement

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  • to run as relaxed and playful as possible and try to reach top speed.

  • Increase runs over 80 to 100 m, in which the speed is continuously increased until the maximum speed is reached, have proven successful. There are also series of runs in which the speed is increased from repetition to repetition over distances of 60-80 meters. Series of four in which the last repetition is run at the highest possible speed have proven themselves here. The aim is to improve inter-muscular coordination.
     
     
    Sprint endurance training
    Sprint endurance (as opposed to endurance at speed) is regarded as the ability to perform up to approx. 30 seconds to be able to perform with maximum intensity. In this performance, neither the increase in lactate nor the oxygen debt are the limiting factors, but rather the decrease in the differentiated control of the exercise programs with a high degree of probability (we refer to this state as program fatigue). The load takes place with the highest intensity and long rest breaks.
     

    Start and start acceleration training
    The training of simple reactions, such as B. of starts, has two components:
    - the grinding in of the technology of the start or reaction movement with the transition to the acceleration phase,
    - Training in time perception.
    The start training is a good example of training anticipation, because it involves learning to react explosively to different time intervals between an advance notice / preparation phase. The concentration (= sensory component) and optimal muscle tension (= motor component) of the reaction must be improved here.

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