Req 5a — Sprinting

Activities: 100-meter dash and 200-meter dash.

Sprinting is the purest test of speed in athletics. It demands explosive power, quick reflexes, and near-perfect running mechanics — all delivered in a burst that lasts just seconds. The 100-meter dash is often called the “fastest event in sports.”

The Basics of Sprinting

A sprint can be broken into four phases, each requiring a different skill:

1. The Start Everything begins in the starting blocks (or at the line for informal timing). A strong start is about reaction time and explosive leg drive. Your first few steps are short, powerful, and low — you are driving forward, not running upright yet.

2. Acceleration (0–30 meters) During acceleration, you gradually rise from your low start position to full upright running posture. Each stride gets longer and faster. Stay relaxed — tension in your shoulders and face wastes energy.

3. Top Speed (30–70 meters in the 100m) This is where you hit maximum velocity. Your stride is long and powerful, your arms pump in a controlled rhythm, and your foot strikes directly beneath your center of gravity. Maintaining top speed is about efficiency — the less energy you waste, the longer you can hold your pace.

4. Deceleration (final meters) Even the best sprinters slow down near the end of a race. The goal is to decelerate as little as possible. Strong finish mechanics — driving through the line rather than lunging — can save crucial fractions of a second.

100m vs. 200m: What’s Different?

The 200-meter dash adds a curve. Running a turn at full speed requires:

• Leaning slightly into the curve
• Driving harder with your outside leg
• Maintaining arm mechanics even when your body is angled
• Pacing — the 200m requires a tiny bit of speed management that the 100m does not

Training Tips for Sprinters