Skills and strenghts needed for running?

Question

i wanna get good at 100m sprint. what skills and strenghts do i need to get good at? and how can i achieve them?

Answer 1

you need to obviously be a great sprinter. you should have very strong leg muscles. endurance doesn't really matter for you but you need to be able to hold your sprint. you also should be able to pop right off the block into your full sprint since that usually makes or breaks a good 100 sprinter. try a sprinters pyramid. 100, 200, 400, 400, 200, 100 (breaks in between). there are many different variations on the pyramid, so experiment.

Answer 2

You need to have good reaction time when the gun goes off.

Here's a good exercise...

   Equiptment

get an (nike) speed hurdle

  Drill Set-up

place hurdle on the floor and make sure you have some room to move on either side of hurdle

set the hurdle to a height of 12 inches

   Instructions

start w/ your body acing sideways, feet parallel to the hurdle

Begin drill by jumping laterally as high as u can while tucking oyur knees to your chest.

After u land on the opposite side of the hurdle, quickly jump back to the opposite side of hurdle.

Spend as little time w/ your feet on the ground as possible.

Perform 20 reps. Eveery jump counts as a rep.

repeat this 3 times with a 30 sec. break in between

ocus on staying on the balls of yuor feet and use your arms to maintain baalnce.

  Benefits

This is designed to help in first-step explosion, increase lateral agility, increase vertical power for maximum reach and improve reaction time.

I would also do core exercises. There are so many but some of them are doing cross-legged, side, and indian sit-ups. Then do atomic sit-ups, do arm planks and leg lifts. If u don't know what eny of these r try typing themin on youtube. Also do all the sit-ups for 40 seconds each, this will give you a good core and muscle strength.

I would also practice doing starts a lot to get used to getting a fast reaction at a meet.