100 m

• TRACK MEASUREMENTS

  Oval in shape, the length of a track is 400m as divided into 8 lanes.

  In sprint events (100m, 200m, 400m), each competitor has to run in the same lane throughout the entire race up to the finishing line.
• STARTS

  The starting blocks are to be used for all races up to and including 400m (including the first lap of 4x100m, 4x200m, 4x400m).

  No part of the starting block shall overlap the start line or extend into another lane

  A competitor shall not touch either the start line or the ground in front of it with hands or feet when on your marks.
• START COMMANDS In races up to 400m (100m, 200m, 400m), the commands of the Starter shall be either in his own language, in English or French, stating: ON YOUR MARKS GET SET GO / PISTOL BANG
• FINISH

  Finish leaning forward from TORSO (CHEST), NOT arms or legs.

  Competitors shall be placed in the order in which any body part (i.e. torso) reaches the vertical plane of the finish line.
• DISQUALIFICATIONS

  A sprinter may be disqualified if:

  He makes a FALSE start

  He runs in the wrong lane or crosses over the lane

  into another lane, gaining advantage

  He jostles (pushes) or obstructs other competitors

  He runs on the line of the lane

  He fails drug test
• CORRECT BODY POSITION FOR SPRINTING TECHNIQUE

  1. Run on the balls of the feet

  2. Upper body upright or slightly forward, relaxed

  3. Arms flexed 90 degrees at elbows

  4. Swing arms parallel to body in a relaxed way, going forwards and backwards

  5. Look straight ahead

  6. High knee raise, lifting quickly to a horizontal position

  7. Flex knee slightly of other leg for better recovery

  8. Bring thigh of recovery leg closer to gluteus

  9. Continue running fast past finishing line

  10. Finish by leaning forward from torso (chest)
• Need to be done after warm-up and stretching, as part of every training session.

  On the 2nd / 3rd set of drills, a short sprint can be included after the speed drills
• ON YOUR MARKS’ POSITION v Both feet in contact with ground Hands placed on ground, behind line

  Hands slightly more than shoulder-width apart, fingers arched

  Head is level with the back Eyes looking straight down
• ‘SET’ POSITION v Heels press backwards into blocks

  Knee front leg 90 degrees, knee rear leg wider angle

  Hips slightly higher than shoulders

  Shoulder slightly ahead of hands

  Trunk (body weight) slightly forward
• ‘DRIVE’ PHASE

  Trunk straightens and lifts as both feet press hard vs. blocks

  Hands lift from ground together, then swing alternately

  Push rear leg (hard/short); push front leg (less hard/longer)

  Rear leg to swing forward rapidly

  Knee & hip fully extended (end drive)
• ACCELERATION PHASE MOST IMPORTANT PHASE

  Balls of feet for the first stride

  Move along constantly

  Maintain forward lean forwards

  Stride length and frequency increase (Do not over-stride)

  Trunk straightens gradually

  Run past finish line so as not to decelerate before
• ADJUSTMENT OF STARTING BLOCKS Front block is place 1 ½ foot lengths behind starting line

  Rear block is place 1 ½ foot lengths behind the front block

  Front block is usually flatter

  Rear block is usually steeper