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

You are here: Home / Coaching / Defining the 100m Dash – Speed Development, Explosion, Acceleration, Max Velocity, & Speed Endurance
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January 17, 2016 by Ryan Banta Leave a Comment

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)

Ryan Banta 100 meter Dash Presentation

100m Dash Presentation

pdf IconClick 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

  • Bio
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  • Sprinter’s Compendium Book
Ryan Banta

Ryan Banta

Assistant Coach at Ladue/St. Louis Lightning Track & Feld club
Ryan Banta is an assistant coach at the Ladue/St. Louis Lightning Track & Feld club, where the club has assisted athletes in achieving 6 national titles, 31 All American performances, and 61 national qualifiers. He has earned a USATF level II certification in sprints, hurdles, relays, and endurance as well as a USTFCCCA track and field technical coaching certification.
Ryan Banta

Ryan Banta

Ryan Banta

Latest posts by Ryan Banta (see all)

  • Ultimate Recruiting Guide for High School Athletes [PODCAST] - December 18, 2017
  • Back to the Basics of Speed - December 12, 2017
  • How to Train the 400/800 meters Double - February 5, 2017
Ryan Banta
Ryan has a new book coming out titled, Sprinter’s Compendium, a “one stop shop” for theory and practical information for any coach looking for real world strategies to improve sprint training for any type of athlete. Look for it soon!
READ  Acceleration and Maximum Velocity

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