How fast can you run 100m?

deadybai

What is a good time for a to run a 100m sprint? Any tips on how to become faster?
I tried a few sprints yesterday. I didnt time them but roughly about 15 seconds was my time. I am a hurler who is out of shape and looking to get back on the team by improving my fitness. I think agility and speed is the main problem I have at the moment. Im just a level below that of the guys on the team.

Any advice on how to improve agility and speed? Thanks

Deano7788

deadybai wrote: »

What is a good time for a to run a 100m sprint? Any tips on how to become faster?
I tried a few sprints yesterday. I didnt time them but roughly about 15 seconds was my time. I am a hurler who is out of shape and looking to get back on the team by improving my fitness. I think agility and speed is the main problem I have at the moment. Im just a level below that of the guys on the team.

Any advice on how to improve agility and speed? Thanks

Would 100m really be that relevant to you though? Surely acceleration over the 1st 5 to 10 metres and a 40m time would be more important. How often would you sprint the length of a pitch in a match?

pconn062

Are you interested in improving 100m speed for your hurling, or do you actually want to be a 100m runner? Your best bet might be to get down to a running club and get some proper technique off one of the coaches, technique is so important over the sprint distances and you could shave some considerable time off just by correcting a few things.

ecoli

With regards GAA training personally I am of the opinion that if you are looking to get the benefits the type of event specific training that would yield greatest gains would actually be 400m training

Deano is right in that the focus would be on acceleration over 30-40m but the problem is that this has to be done multiple times over the course of a 70 min game.

In terms of running specific sessions there are a few which can help;

- 4-6 X 8 sec hill sprints. This will work on fast twitch fibre recruitment as well as developing power which will aid acceleration

- 4x 150m - Sprint 50m/ cruise 50m/ sprint 50m

- 100m split in to 5x20m.

-Jog 80, sprint 20, turn
Jog 60, sprint 40, turn
Jog 40, sprint 60, turn
Jog 20, sprint 80, turn
Sprint 100m

3 sets with 1-2mins rest in between.

However it should be noted that general fitness must be established first in order to insure minimal injury risk

In terms of ancillary work Compound weight exercised at high intensity low reps as well as certain plyometric work can aid with neural conditioning and fast twitch fibre recruitment but if you do not have a background in these I recommend going to a personal training/ S&C coach in order to establish good form and practice again to minimize injury risk

deadybai

pconn062 wrote: »

Are you interested in improving 100m speed for your hurling, or do you actually want to be a 100m runner? Your best bet might be to get down to a running club and get some proper technique off one of the coaches, technique is so important over the sprint distances and you could shave some considerable time off just by correcting a few things.

I just want to improve my speed and agility for my hurling. do running clubs offer once of sessions like that?

RayCun

deadybai wrote: »

I just want to improve my speed and agility for my hurling. do running clubs offer once of sessions like that?

Running clubs tend to offer sessions that make people faster runners.
Sessions to improve agility and short-burst speed for hurling should be offered by

hurling

clubs.

GreeBo

deadybai wrote: »

I just want to improve my speed and agility for my hurling. do running clubs offer once of sessions like that?

try short sprints of maybe 15, 20m where you change direction and sprint back (for a total of 30,40m)

100M will help general fitness but you wont ever sprint at that speed for that long in a match (and if you did would be useless for the next 5-10 mins anyway)

ecoli

RayCun wrote: »

Running clubs tend to offer sessions that make people faster runners.
Sessions to improve agility and short-burst speed for hurling should be offered by

hurling

clubs.

To be fair a number of clubs have been doing it over the last while. They tend to approach sprint coaches from local athletics club to take these training sessions and offer insight.

deadybai

ecoli wrote: »

To be fair a number of clubs have been doing it over the last while. They tend to approach sprint coaches from local athletics club to take these training sessions and offer insight.

Yeah we had a coach giving us a lessons in running earlier in the year but I was away and missed it.

average_runner

Donegal training for speed work was 200m on the track, I know some other counties do this also, as you might sprint 20m for ball, your usually covering more when tracking back etc.

clear thinking

Speed work like 400 & 200 is really just base building preseason type stuff for field sports, why shell out on athletics coaches!?? Some of these gacs are getting in psychologists and what not. Maybe they should just practice hurling instead of wasting time with the latest craze. However if you need sprint training for your bog hockey colleagues I charge €1,230 a session, VAT included. And its through a company so wont affect your amateur status as my company would be getting paid, not me.

PVincent

Absolute bull to suggest that you don't need to train to run 100m or longer just because you never run that distance in a match. All team sports have gone so far down the road of being sports specific ( yes another buzz word) , that most teams are not doing the preparatory work to build the base fitness as was mentioned earlier . Teams should be doing the stuff we used to do in the old days , yes those laps were just building strength and fitness and much as we all hated them ( I didn't) because they were boring , ( and really we had nowhere else to run ) they served us well . You cannot do the more specific speed work unless you are fit enough to do it . The more running you do in training , the fitter you will be ...it's really that simple .

GreeBo

PVincent wrote: »

Absolute bull to suggest that you don't need to train to run 100m or longer just because you never run that distance in a match. All team sports have gone so far down the road of being sports specific ( yes another buzz word) , that most teams are not doing the preparatory work to build the base fitness as was mentioned earlier . Teams should be doing the stuff we used to do in the old days , yes those laps were just building strength and fitness and much as we all hated them ( I didn't) because they were boring , ( and really we had nowhere else to run ) they served us well . You cannot do the more specific speed work unless you are fit enough to do it . The more running you do in training , the fitter you will be ...it's really that simple .

you can be fit but not fast, likewise you can be fast but not fit

you train differently depending on the result you want, laps wont speed you up, running fast makes you run faster.

PVincent

I can't argue with that. Not sure that I was making that point though. I just said that teams now only seem to do the short stuff without actually being fit and having the stamina to do it. In most team sports whilst it is true that you have to run maybe at most at any one time a max of maybe 50 yards ( depending on what sport it is) it is not speed or pace that will enable you to do it time and time again in a match, it's stamina and fitness. Take hockey for instance , a sport that I know a lot about, at international level now forwards are expected to run non stop at pace for maybe 7/10 mins. ( then you get a short break as it's roll on roll off subs). That's more than speed work you require. And that type of game is now in the club scene but I see clubs not doing the base work required to enable players be physically fit for those demands on the body.

GreeBo

I think the point is that you need both, one size fits all of lap after lap or short, sharp sprints wont give you stamina & speed.

deadybai

So a mixture of both is really the best option then?

walshb

13

GreeBo

deadybai wrote: »

So a mixture of both is really the best option then?

depends on which you are trying to improve!

dna_leri

deadybai wrote: »

So a mixture of both is really the best option then?

yes, according to David Matthews (Irish 800m record holder and Cork Hurling trainer) the fitness demands for a gaelic player is the same as an 800m runner. So you want the speed of a 400m runner and the stamina of a 5K runner. You need stamina to last the game and speed to accelerate from a jog to a sprint.

ecoli

ecoli wrote: »

With regards GAA training personally I am of the opinion that if you are looking to get the benefits the type of event specific training that would yield greatest gains would actually be 400m training

Interesting. Dave Matthews is of the opinion that 800m training would be the closest to what you'd need to be an elite GAA player: http://www.gaa.ie/gaa-news-and-videos/daily-news/1/0808132214-interview-with-david-matthews/

ecoli

Deleted User wrote: »

Interesting. Dave Matthews is of the opinion that 800m training would be the closest to what you'd need to be an elite GAA player: http://www.gaa.ie/gaa-news-and-videos/daily-news/1/0808132214-interview-with-david-matthews/

I wouldn't disagree with that at all. I should have clarified my point being a more endurance based 400m runner (along the lines of the Clyde Hart school of thought) as opposed to the 200/400 specialist (obviously Johnson being the exception in this example)

There would be very little difference in the approaches as with the link below it could well be mistaken as a training plan for a speed based 800m style runner

https://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf