where i'm going to go and i'm going to use matthew bolling's 100 meter from a couple years ago when
he won his high school state championship actually ran 998 but really just break it down into how
many steps it took him to get into you know 10 meters how many steps for 20 meters or where
around the time was going to be there and really give a better understanding of exactly how you can
achieve the same type of goals and and where you can even look into your own running to see where
you might have some areas that you're a little bit slower or faster and where you can improve so
without further ado we'll hop right into the video all right we'll hop right into the video here so
you know really what i did is just broke it down into the first seven steps just because
by looking at some of the things we've done with like the 40 yard dash typically when you
take seven steps you're around uh the 10 meter mark and so we wanted to see where that was
five six seven and we can see that that here is uh matthew bowling so um the the big time that we
got here was you know the 263 and you know just breaking it down you can see this here at the
bottom or you know the the time essentially within the video is 263 um which is a 176 10 meter so
you know really big thing that i would say there is just have below a 1.8 10 meter and try to get
that in the first seven steps then we'll go to the step 20 or sorry step 12 about 20 meters 8 9
10 11 12. yeah once you get to 12 you're about into full stride um in terms of you know how
well you're actually able to open up so once you once we get into this area now we start to see a
little bit more of a decrease in how many steps it takes per 10 meters but within this time period he
is at a 297 in terms of the time which is below three seconds within the you know first 20 meters
13 14 15 16 17 18 19 20 21 22 and so this is where we can get that that nice 40 meter
um marker here just because you know before that it was really hard to see some of the the actual
markings so here is cool to be able to actually see that this is the 40 meter mark he got to this
point at about 507 which just means that you know a little bit above five seconds maybe trying to
aim to get about five seconds for your 40 meter is a great place to be able to aim to um and once
you could get there then you know you can start to really get into more of that that top end speed so
you know really the first 40 meters you're looking into how is your start phase or you know can you
improve in your first 10 meters can you improve from the 10 meter to the 20 meter and kind of
that acceleration type of phase and i see a lot of people that really struggle with either the first
10 meters or the first 20 meters and then going from 20 meters to 40 meters is really that period
of time where you're going into the top end speed and really transitioning into your top end speed
so we have some people that will struggle with that as well we'll have a great 10 20 meter and
then not be able to transition from the 20 to the 40 and that really has a lot to do with how well
you're able to open up so again the goal is to be able to get to that uh 40 meter mark at about five
seconds you can see even right here you know it's definitely a head but there's some people that are
pretty close and then from here is where he starts to be able to really pull away and this is where
you could really maximize your top end speed 22 23 24 25 so i put 25 and a half steps from 40 to
50 meters and you know that went from you know three and a half steps was the amount
of steps that it took and then the time was 5 7 8 so it only took him about 0.7 seconds
to travel that 10 meters and he is able to pretty much maintain that all the way through
is to take some you know a little bit more than uh seven or sorry 0.7 seconds in order
to run 10 meters at about 0.75 for each one of the 10 meters once he gets into his top speed
so now this is 26 27 28 again passes that um what is that 60 meter mark now at
6.54 seconds right so this is how long he's in it so it took him 6.5 seconds to get to 60 meters
which is a great overall time again he's taking up about .75 seconds right now and then we have
another so this is 29 30 31 32 this one lands pretty close to that 70 meter mark and he's at
about eight seconds flat here sorry he's at about 7 29 here um he's at about eight seconds in the
time slam so he's at about 7 29 so he's continuing to kind of chip away at that uh time to make it so
he's able to eventually get into that nine nine eight uh overall time and then we have one more
so 33 34 35 35 and a half steps here at 80 meters at 8.08 seconds and then he finishes
with and this is really what's important he finishes with about 44 steps right 998 44 steps
and 100 meters and he ran 998 there so um just to give you an idea of how many sets it's going to
take how many steps that it takes per you know 10 meters where you should be at in each one of those
um time stamps right so at 50 meters you should be at about 25 and a half steps
at 60 meters you should be at about 28.5 steps 70 meters you should be at about 32 steps
and matthew is about 6 1 right just to give you an idea of his overall height
just so you can you know apply that there's going to be some people that are not going to be able to
uh they're going to end up having to take more steps because of their height there are some
people that are going to be able to take less steps because because of their height i think
usain bolt only takes about 38 or 39 steps because he's closer to six five six four six five
and and so he's a little bit different of a overall you know athlete and so you know just take
that into consideration with your height to make sure that you're getting the right numbers and
the right calculations but i do think this would be able to help you out and better understanding
exactly what you want to do in order to run the 100 and you know again just look at your time
stamps when you're running 100 just see where the difference are between you and matthew bowling
so maybe you're doing a great job in the first 40 meters you guys are pretty close like we saw here
and then you know you really need to work on your top end speed and you know work on that separation
or maybe you you know have great top end speed and you're getting it about with each one of your 10
meters and you know once you get to that top speed that last 40 meters and so then maybe you need to
start work on your start of your acceleration so again just give you a better understanding
of where you need to work and you know how you can work on that would be you know joining something
like our speed program here where we could put a big focus on a lot of different parts of your
sprint we do have links below to sign up for that but um just getting more clarity on it i
think really gets you in the right direction for understanding how to work out and you do
want to work on the the things you can make the biggest impact on and biggest improvement with
and so getting some numbers and some you know step counts i think we'll make it so you can
do just that all right as always thanks for watching these videos and we'll talk soon