You will need
- - Jogging track (athletics stadium);
- - sports clothing and shoes.
Learn correct technique sprint races. While running a hundred meters his knees need to be lifted high and move their arms as quickly as possible. To build when running with toe of the foot, and at the moment of landing should be placed on the ground heel first and then roll onto your toe. The case at the beginning of the movement should be tilted forward. Very much in the sprint race depends on the consistency of the work of the hands and feet.
Include in the training plan short races. To develop speed and speed endurance, you need several times a day to run the distance in 30, 50 and 100 meters. Regularly also a Shuttle run, which involves overcoming a ten-meter distance, followed by a sharp change of direction on the reverse.
Learn how to take the start. On the short term success is defined by the fractions of a second. It is very important to go from the starting position at the exact moment the referee's signal. It is only for a moment to linger, as you will far behind from the main group starting. An early start is also not welcome, since in this case the race shall be deemed invalid. Repeated start always unnerving athletes and reduces the results.
Perform regular exercises to develop leg muscles. These can be squats on two legs, jumping up the stairs, jumping from the squat. Once a week is recommended to visit the gym and pay attention to the exercises for strength muscles of the thigh and lower leg. However, to get involved in athletic gymnastics Sprinter should not be, because excessive increase in muscle mass constrains the movement when running.
Record in the diary of performed training work and its results. Without such control it will be difficult to trace how far you have progressed in mastering the art of running a hundred meters. This diary will allow you to adjust the load and give the opportunity to plan the training process for each calendar year.