Sprints: how do I drop 1 second off 100 meter time

Get a moose in a headlock and ROLL BABY ROLL!!!

Drive and transition phases should last up to 70 meters, starting with a significant forward lean, foot is behind the knee, each successive stride gets longer in phase, delay and prolong horizontal force as long as possible to achieve maximal velocity. If drive phase ends too early, all other phases start too early and you will tend to tie up before finish. Think as push off from each stride as pistons in drive/acceleration phases to kidney beans in max velocity and speed maintenance phases.

How often do you sprint 100m in practice?

What type of cardio are you doing?

Daily double wrote:

49 male

Not a sprinter usually--javelin thrower

Running 15.85 to 16.5-16.75's consistently in practice for 100 meters

Would love to get under 15 before retire or things fall apart

Bs 360

Clean jerk 160

Fs 205

Deadlift 360

Bench 205

No spikes no blocks

Doing plyos jumps cardio regularly

Thx

Do lots of running.

Forget all the weight stuff for sprints.

I ran 13.50 in my mid 50's by doing this workout twice weekly.

After a warmup, 8 x 100 meters ( standing start, slow walk back for recovery )

I started in the 18-20 range and over four months got faster. I let the speed come to me.

When my first rep was in the 15's I knew that I could floor the pedal on 1-2 that day.

I finally got to the point where I could average under 15 for all 8 with 1-2 in the 14's or 13's.

Lots of ways. Squat strength is good, but there is a good relationship to speed and squat strength, so work on this.

30 meter accelerations on hills and flats.

Up and down hill speed runs as well as harness assist and resist.

Drills, including a,b skips, high knees. etc.

Short 10 meter starts.

Also, recognize there is an aspect of speed " stereotyping" or becoming fast to some point, but changing routine and emphasis might break this.

Good luck!

First, time yourself in rolling start 40s. If you cannot do 6 flat now, keep at it for two months. If you cannot do under 6 flat then, give up.

Once you run 6 flat, stay with that for a year and try to get it down to 5.8. At 49, working a year at 40s is not a big deal. Sprinters at fifty lose little over the next five years. Starting is another matter, and forget about that unless you are going to try to compete -- and I have to assume you are not, even if you could run 15 flat. 15.0 would not put you in the top twenty nationally if you were seventy.

+1 to what's been posted above but given that you are a javelin man I think you could get a lot from working the endurance (I think). I don't mean mileage, I mean doing some hard or tempo repeats of 200-300m.

And if you are not landing on the balls of your feet, start getting used to it. You should wear sprinting flats (not spikes) and you can get a pair for your needs for $50. Just make sure it's snug in the heel. Once you are used to landing on the balls of your feet there should be no additional wear on the back edge of your heals.

Just go harder from the beginning and find a fast rhythm you can maintain.

And lose 10 lbs.

go back and change genetics

Work with a coach on your explosive start and drive phase.

False start

Practice starts. There are videos on start technique without using blocks. Accelerate for 30m. Slow down. Walk back.

Flying 50s. Jog up to the line. Gradually accelerate to a moderate running pace. At the 50m mark, accelerate to flat out for the last 50m.

Rapid turnover drills. Take short choppy steps and get your cadence up to 240-260 steps per minute. It's a drill. You probably won't be able to do this for 100m, but it'll help you get faster turnover.

Short 10-20 second uphill sprints. On one rep, practice rapid cadence. On the next, practice powerful pushoffs. On the third, combine both rapid cadence and powerful pushoffs. Repeat to exhaustion. That is, until you can no longer get close to your best distance after 20 seconds.