Sprints+100m+200m+400m

media type="youtube" key="LEIxpcYukqc" width="560" height="315" A 100m sprinter is a powerful, strong, and explosive athlete. When they prepare for the 100m, they imagine themselves exploding out of the blocks and driving to the finish line.


 * 1) 100m athlete takes off out of the starting blocks, they will push off of both block pedals and powerfully drive their arms in opposite directions in a large range of motion with one arm driving forward and the other driving backward**
 * 2) In the 100m, top speed is also known as maximum velocity. If your acceleration phase is too short, you will reach a false maximum velocity early in the race, and when this happens your time will be slower because you will decelerate faster**
 * 3) As the 100m athlete approaches the finish line they will lean with their shoulders/chest a few feet before the finish line and finish through the line**

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 * Sprint technique _ Olympic Training Center __SAVE ZELLNER__**

In this picture, the athlete has great posture as he is running, his arms are at the correct angles and his legs are powerfully pushing him off the ground so he is able to complete the distance. Having powerful drive legs and fast arms is what is going to benefit the athlete when running.

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Workouts ( https://www.youtube.com/watch?v=DN6NbKH3hJo

hug the line while running the curve



**400 METER SPRINT by** **Nancy Leinwander**

When running the 400m sprint, what a lot of sprinters don't realize is that it isn't a race to sprint 100% the entire time. It is a race that involves strategy. A lot of this race has to do with maintaining speed endurance. This is important because it powers you through the entire race without having wasted all the energy in your body before the last 100m of the race when you do go 100%. When breaking down how the 400m should be run, there are four parts. Acceleration, cruise control, building, and then power.
 * __ Breaking down the 400: __**

Good acceleration starts at the blocks. With a good block start, the acceleration is a lot faster. When in the blocks you must have good form. After you come out of the blocks, it is time for the acceleration. You want the maximum race velocity to be reached at anywhere between 50-70m. That way you have built up speed in the race and can transition into the cruise control part of the 400m. Make sure you sprint on the balls of your feet and have good arm leg turnover to build up your speed quickly.
 * __ Acceleration: __**

This part will last between 100-150m. You want to maintain the same arm and leg turnover but in this part, you want to conserve energy through the arms because they will become important later in the race. This means that the range of motion in the arms is decreased without showing signs of slowing down or speeding up. This whole part is about conserving energy because otherwise, you'll tire out before the last, more important part of the race. See how the arms are lower and relaxed.
 * __ Cruise control: __**

Once you arrive at the 200m mark, you want to be 1-2 seconds slower than your 200m PR. Passing the 200m mark, its time to build into the 100%. You want to increase your range of motion in the arms and it is going to be a gradual increase until the last 150-100m.
 * __ Building: __**

Now that you have built yourself up to the 100%, it's time to really push. Drive hard out out of the curve. This is the part now that you use all that conserved energy to drive the arms aggressively to create lift. 400m runners want to create lift at this part because by now, the legs are tired and need to use their arms to help them sprint as fast as they can. But, this does not mean that the sprinting form increases its range of motion, it is the drive that is emphasized. It is kind of like a trade off in a way. In the beginning the arms are more relaxed so that towards the end when your legs are really tired, you can use that conserved arm energy to drive forward. As you cross the finish line make sure that you still drive through the finish line without slowing down 2-5m before the finish line. Arms are driving as they start their 150m 100% to the finish.
 * __ Power: __**

__** Training: **__ The whole point in the training for the 400m is to build a tolerance from the acid that builds up within the race. With this tolerance, you can run faster throughout the race. It's important to know how it also works in your body. Muscles have two ways of obtaining energy in the 400m. One is creatine phosphate and the other is glucose. The only issue is that with most sprinters, the creatine phosphate depletes to about 50% within the first 100m of the race and it is almost completely depleted after the 400m and doesn't come back until about 8 minutes after the race. Glucose breaks down to form lactic acid and that break down produces energy. Therefore, training anymore than 400m is not the right way of training because the creatine levels were too low to be using that source of energy to benefit the race. Doing intervals 400m and below help strengthen the tolerance and can help benefit the race and how the body reacts to the acidity.

__** Drills: **__
 * Hurdle drills to strengthen hips: https://www.youtube.com/watch?v=0gdXcV7nmoU&list=PL0CB985C47E9C9B8E&index=2
 * Block start drills: https://www.youtube.com/watch?v=h6hZJAU8_u0
 * Drill to improve turnover: https://www.youtube.com/watch?v=voQsUnI7V14

__** Good example of a 400m race: **__ https://www.youtube.com/watch?v=RW7BTHm5O58

__** Bad example of a 400m race: **__ https://www.youtube.com/watch?v=R8cuuGchzO4

Dwayne Esper media type="youtube" key="KRZvlQTTCMg" width="560" height="315" __**PREPARE FOR TAKE OFF**__ media type="youtube" key="gCahr18qB6E" width="560" height="315" This video, I think that the best way to train for sprinting. media type="youtube" key="hJeaKmkHqlA" width="560" height="315"
 * 1)** While in position runner should place themselves comfortably.
 * 2)** Take a breath in and wait for the gun to go off.
 * 3)** When gun goes off exhale and off from the block.
 * 4)** Keep head down pushing out of the block keeping arms in L shape aligned with head.
 * 5)** At about between 40-50m the head should pop up.
 * 6)** Pushing with good strides and upper body having great form with relaxed muscles.
 * 7)** Following these mechanics a good sprinter running at 10 sec and below can be successful.
 * Absolute strength, or Maximal strength
 * Power, or speed-strength
 * Explosive strength (Plyometrics is a good example)
 * Reactive strength, or elastic strength
 * Strength endurance

**USA sprinter speed endurance training**
__200 Meter Dash __ __Devante Cohen __

media type="youtube" key="aApeipdMfBc" width="560" height="315"

- If you decide to use blocks, Set your blocks so you're comfortable - Listen for your commands. There are generally 4 commands: stand in your lanes, runners to your marks, set, and then the gun. - Take deep breaths every 10-15m, unless you really need air, then choose a leg and always exhale when that leg hits the ground. - First 40 meters is for acceleration (95% Power) - 40 meters till straightaway is where the race is won or lost depending how you come out of the turn and how much energy you use to run the race. Psychologically need to be strong. - Next 20 Meter re-acceleration. (Tommy Jets) - Last 60 Meters is where the lactic acid sits in and the form is most important. - At the finish line, lean forward so you get a better time. This can mean the difference between 1st and 2nd.