The 100m dash combines explosive power, speed, and precision. This guide helps athletes master each race phase, focusing on essential techniques and mental strategies.

1. Starting Blocks Setup

• Mental and Physical Preparation: Visualize a powerful start, position shoulders above hands, low and forward-leaning.

• Block Setup: Dominant foot in the rear block, less dominant in the front, angles adjusted for comfort and explosive force.

• Initial Reaction: Focus on the anticipation of the gun; deep breath before explosive start from the balls of the feet.

• Body Mechanics: Maintain high hips, front knee at 90 degrees, rear at 120 degrees.

• Effort and Feeling: Full initial effort with a feeling of tension and readiness.

2. The Start (Reaction)

• Mental Focus and Body Alignment: Sharp reaction to the gun with a strong forward lean to maximize acceleration.

• Foot Strike and Movement: Transition from balls to full foot contact, short quick strides.

• Joint Dynamics: Powerful hip extension and high knee lifts, dynamic opposite arm swings.

• Intensity and Sensation: Near-maximal effort with an explosive power sensation.

3. Drive Phase (0-30 meters)

• Mental Focus and Technique: Concentrate on pushing the track away, maintaining a 45-degree forward lean.

• Stride and Foot Strike: Employ short, powerful strides using the balls of the feet for rapid, forceful contact.

• Body Mechanics: Synchronize aggressive arm swings with leg drive, maintain dynamic hip and knee actions.

• Breathing and Effort: Controlled breath, potentially held, to stabilize and maximize effort.

• Feeling: Intense power and acceleration, a sense of increasing speed.

4. Transition Phase (30-60 meters)

• Mental Focus and Body Alignment: Smoothly transition to upright running, focusing on increasing stride length.

• Stride and Foot Mechanics: Lengthen strides, transitioning to more complete foot contact.

• Upper Body Mechanics and Joint Positions: Efficient arm swings, full leg extension without overreaching.

• Intensity and Breathing: High effort as speed builds, begin to regulate breathing.

• Feeling: A natural progression from acceleration to high-speed running.

5. Maximum Velocity Phase (60-80 meters)

• Mental Strategy and Body Position: Focus on rhythm and maintaining top speed in a fully upright position.

• Stride Mechanics: Maximize stride length with minimal ground contact time.

• Breathing and Effort: Sustain 100% effort with smooth, rhythmic breathing.

• Feeling and Upper Body Coordination: Feel the sensation of speed with relaxed but quick arm movements.

• Maintenance of Technique: Efficient, minimal vertical movement of hips, knees, and ankles.

6. Maintenance Phase (80-100 meters)

• Mental Focus and Technique: Combat fatigue with focus on maintaining form and quick, light foot strikes.

• Body Alignment and Joint Positions: Upright posture, high knee drive, continuous arm motion.

• Effort and Sensation: High intensity to counteract natural deceleration, feeling fatigue but pushing through.

• Breathing and Recovery: Deep breaths to sustain effort, prepare for a strong finish.

• Final Push: Concentrate on driving forward despite the onset of exhaustion.

7. Finish

• Mental Focus and Effort: All-out effort focusing on leaning forward at the finish line.

• Body Mechanics and Foot Strike: Maximize propulsion with efficient final strides, maintaining optimal joint positions.

• Sensation and Breathing: Burst of adrenaline, hold breath if needed for stability.

• Finish Technique: Slight forward lean to minimize time to completion.

• Reflection: Feel a mix of exhaustion and accomplishment, prepare for immediate cool down.