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32 TECHNIQUE SPIKES 33 How to run the 100m The SPIKES guide to beating Bolt, brought to you by leading UK Athletics coach Dan Pfaff Ihe 100m is all about just running like the clappers right? Well SPIKES spoke two about it having been to coach Dan Pfaff, the director at UK Athletics" High Performance Centre in north London and found it is particular phases, but no one actually very technical and has yet mastered them all So somewhat tricky to master if you plan to take Usain The 100m can be broken down into the five phases on this is the place to start. the right, according to Pfaff who should know a thing or Reaction time Put simply, this is an at hlete's ability to react to the starting gun. Some believeit is an innate skill which cannot be improved. However, Pfaff is not so sure. "In my experience, with better mechanics and block set-up you can improve. Whether the improvement is massive, I don't think so." coach to 1996 Olympic 100m champion Donovan Bailey Some sprinters are masters of Block clearance This is the initial explosion from the blocks to the first step. An athlete supplies force on both block pedals and in the process the body is launched in the air. The angle of launch is determined by block settings, handand head position, and Pfaff believes this is critical. *The most efficient projectile angle is 45 degrees. If people project too low they climb along the ground The opposite is someane who gets up very rapidly and get less drive from the blocks. The biomechanics can be taught and mastered. Hip strengh is a huge asset." damaica TDK Bolt's 9.58 world record. Вой berlinz This is the period- often up to 50m - when an athlete builds up speed tothe maximum. Each stride in this phase should be longer and quicker and the angle of the body to the ground will increase with eachstep. *The world's best sprinters and sprint coaches spend a lot of time on this area. It is very, very complex. All the elements The drive phase in a sprint are difficult to master, but this phase can easily go wrong, particularly when you are ina state of arousal and excitement. The end of this phase is known as the transi tion, when thesprinter moves into an upright posture and reaches therun's fastest speed." Max velocity The point where an athlete is sprinting at top speed. Most biomechanical reports say this is from 50-60m for women and 60-70m for men, however Usain Bolt can legsin this phase of the race." extend this to beyand 80m. "You have to have excellent posture and excellent timing of the arms and the 5. 1r Deceleration The fifth and final phase of the race. Often it looks like an athlete may be running away from the group in the last 20m but in reality they are slowing down slightly less than their rivals. "Relaxation is a key component. Also training at high velocity is imper at ive for improving in this final phase." Carl Lewis and Donovan Dannis MitehallLha 1992 OlMmnin 00m hrore madallist oomas to mind as someone that hada consistont level of Lthink Bouny Surin the twe-tima world J00msilyer madallist, was nod. Linfard Christis at fimes, and ithoush Carl Lewis wasnot tuanin Boit is second to non in this acon "Maurice G Bajley were very good at maximum velocity. Frankie Fredericks, the 1993 World 200m champion, was also very officient" very good in the Inotedasageat starter think hisblock clastance wery good drive phase 15 I0m 20m 30m 40m 50m 60m 70m 80m 100m w06 Who's the best at what

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How to run the 100m for athletics magazine Spikes.


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