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Athletics - Expected Performance and Record Holders of the 100 meters.

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Introduction The 100 metres is the shortest length contested at the international athletics competition and the classic sprints race distance. Athletes have contested the event since the prehistoric days. Even today, winning a 100 metre race is considered to be the most prestigious title in the athletics world of the "fastest person in the world." In the earlier days, 100 metre events were contested on natural tracks made of grass or "cylinders". A distance of 100 yards 91.44 metres was the actual length run in those days. The 100 metre event was contested on the straight track in the early days, but presently it has often started on the extended part of the oval track. This is done to provide space for the athletes when running the race in a straight line. In previous days, the sprinters started the race from standing position. However, since the nineteenth century, the style of starting the race has changed. In 1937, the starting blocks were introduced to the event. The 100 metres event was included in the men's athletic schedule at the 1896 Athens summer Olympic Games. The event is one of the most regular athletic events at the Olympics. The 100 metre event made its appearance in the women's athletic program at the 1928 Amsterdam summer Olympic Games. The event has contested at every Olympics since the 1928 games. Rules The International Association of Athletics Federations or the IAAF sets the rules for athletics event. The rules applying for the 100 meter sprint event are: � The IAAF has specified the length of the standard running track to be 400 Meter. The organization has also determined the width of the lanes on the track. � According to the IAAF rulebook, the radius of the outside lane of the track has to measure less than 50 Meter. � The track has to be properly marked at the starting and finishing points. ...read more.


* Sprint speed 2-3 x 3-4 x 20-60m from blocks (100m, 200m, High Hurdles) or 2-3 x 3-4 x 20-40m rolling (100, 200m, High Hurdles) or 2-4 x 150-250m from blocks (400m and 400 Hurdles). Sunday * Competition or * Technique practices as required or 6-12 x 150m stride, 250m walk recovery. Notes * Hurdlers will use hurdles in most sprint practices. When 'rolling start' work is used, the hurdles may be brought slightly closer to simulate the 'late race' situation in high hurdles. The 400m hurdler may work on stride change-downs on Tuesdays. * Each training session to include an appropriate warm up and cool down Phase 4 Tuesday * Sprint speed 2-3 x 3-6 x 20m-40m rolling start or Start technique 1-2 x 4-6 x 30m-40m or Acceleration 1-2 x 3-4 x 50m-80m or 1-2 x 3-4 x 30m accelerate, 30m decelerate, 30m accelerate. * General strength - Circuit or Weight training Thursday * Special exercises - combining specific strength, mobility and coordination. 30-60 minutes. * Repetition runs 1-3 x 2-4 x 120m-150m or 2-4 x (150m, 120m, 90m) or 2-4 x (120m, 90m, 60m) Sunday * 2nd event technique. * Sprint technique or 20 minutes special exercises for 2nd event. * Repetition runs 1-2 x 2-4 x 200-300m or 100m, 200m, 300m, 200m, 100m or 300m, 250m, 200m, 150m, 100m Notes * Hurdlers use hurdles wherever possible * 400m athletes o Thursday 2nd session. 1-3 x 3-5 x 120-200m or 3-5 x (180-150-120m) or 3-5 x (150-120-150m) o Sunday 3rd session. 2-3 x 2-4 x 300-500m or 250m, 350m, 450m, 350m, 250m or 600m, 500m, 400m, 300m, 200m, 100m * Hurdlers use runs over sections of the 'race' e.g. 200m hurdles and 300m hurdles for 400m hurdler; 3 hurdles, 5 hurdles, 7 hurdles for 'high' hurdler. These are built into repetition runs, technique runs or special exercises. * Each training session to include an appropriate warm up and cool down Phase 5 Tuesday * Technique practices as required, including relays practice. ...read more.


Bounding Bounding is any kind of continuous and repetitive jumping or leaping. Bounding drills usually entail single leg bounding, double-leg bounding, or some variation of the two. It may also include box drills or depth jumps. The focus of bounding drills is usually to spend as little time on the ground as possible; working on technical accuracy, fluidity, and jumping endurance and strength. Technically, bounding is part of plyometrics, as are from running exercises such as high knees and butt kicks. Flexibility Flexibility is an all-too-often forgotten tool for long jumpers. Effective flexibility works to prevent injury, which can be important for high impact events such as the long jump. A common tool in many long jump workouts is the use of video taping. This allows the athlete to go back and review their own progress as well as enabling the athlete to compare their own footage to that of world-class athletes. Training style, duration, and intensity will vary immensely from athlete to athlete based on both the experience and strength of the athlete as well as on coaching style. An important aspect, when training is being able to follow SPORT and FIT: Specific - train for your own particular sport Progression - increase your training gradually Overload - work harder than normal Reversibility - understand you'll lose your fitness when you're inactive Tedium - make your own training interesting Frequency - the amount of times you train in a week Intensity - how hard you are training Time - how long you work for Improving Performance If you want to improve your performance in any given sport, you need to learn the skills that are necessary to play that sport well. The long jump is an event that consists of four stages: * The run up * Take off * Flight through the air * Landing Long jumpers are usually very good sprinters. Athletes should try and improve on the following to: * Leg speed * Vertical jump ability * Standing long jump ability If these were applied then the athlete would improve on technique and demonstrate a good long jumper. ...read more.

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