Defining the 100m Dash – Speed Development, Explosion, Acceleration, Max Velocity, & Speed Endurance

Coach Ryan Banta of Parkway Central High School gives an excellent 1 hour presentation on How to Train the 100m dash.

If you missed Ryan Banta’s last video & presentation, go to Long-to-Short or Short-to-Long? Comparing & Contrasting Different Training Models.

Click here for other articles from Coach Ryan Banta. (highly recommended)

100m Dash Presentation

Click here to download the PDF Ryan_Banta_The_100_Meter_Dash (4.8Mb)

In this video, Ryan talks about:

• Speed Development- Acceleration is developed first, followed by Maximum Velocity
• Speed Endurance- ability maintain near max velocity
• Lactate Tolerance- AKA Lactate Threshold; the ability to buffer the acid build up in muscle tissue due to high level physical activity (time & intensity dependent)
• Stride Length and Stride Frequency
• Speed Development: initial explosion & acceleration, Max Velocity, somewhat speed endurance
• Acceleration and Foot Placement
• Block Clearance
• Drive Phase
• Drills for Acceleration and Drive Phase
• Transition, and drills for transition
• Max Velocity, and the importance of Posture, as well as Stride Length and Stride Frequency
• Drills for Max V
• Speed Endurance
• Examples of Speed and Special Endurance Workouts
• Weekly Planning

Video of 100m Training and Racing