100m Run

The 100m run is a short, all-out sprint on a track. It trains power in your hamstrings and glutes, with your quads and calves helping drive you forward. It also builds speed, coordination, and the ability to sustain top effort for a short distance.

Start from a standing position or a sprint start if you know how. Place your lead foot near the starting line and your back foot behind you. Lean forward slightly so your weight is over your toes, not your heels. Keep your head in a neutral position and your arms bent at roughly 90 degrees, ready to swing.

Push hard off the back foot and drive your knees forward. Pump your arms from hip to chin in a straight line, not across your chest. Drive out low, rise gradually to top speed over the first 30 to 50 meters. Once at top speed, keep your stride long and relaxed, and relax the face and shoulders at max velocity. Sprint through the finish line without slowing early.

Breathe as needed - short, sharp breaths work best during a sprint. Brace your core to keep your torso steady. If you are newer to sprinting, start with shorter distances like 40 or 60 meters and build up. If you want more challenge, add more reps with full rest between each.

Fault: Popping straight up in the first few steps. Fix: Drive out low, rise gradually to top speed. Stay patient and let your body angle shift upright over several strides, not on step two.

Fault: Tight shoulders and a clenched jaw at full speed. Fix: Relax the face and shoulders at max velocity. Keep your hands loose and your arm swing smooth so wasted tension does not slow you down.

Fault: Slowing down before the finish line. Fix: Keep your intent high and sprint all the way through the line. Do not start coasting early; maintain arm drive until you are past the mark.

Fault: Skipping the warm-up. Fix: Warm up thoroughly - cold sprints strain hamstrings. Do light jogging, dynamic leg swings, and a few gradual build-ups before going all-out.