Flying 100 vs Open 100

Expert Discussion Advanced Sprint Training
1

I have flying 100 time of 10.2 seconds hand time, but my open 100 time is only 11.49 FAT. What can I do to lower my open 100 time. I feel that I have the necessary speed to run under 11.00 FAT, but I seem to lack the acceleration. What can I work on to improve this?

My strength level is ok

parallel squat 315x4
bench 225x4
power clean 210x1

@ BW 155 lbs
Although these lifts could be higher I don’t feel they are the reason for my inadequate acceleration. Also, in practice much of ourt sprinting is from out of blocks and short distances working on acceleration technique. I would be grateful to any advice that can be given.

2

Your times make perfect sense. A flying time will alwasy been usually around 1 second faster than an open time since you are not starting and having to worry about accelerating and your already near max speed. And then add .2-.3 for FAT and there you go from 10.2 to 11.4.

3

I don’t think the .24 applies to flying times, as you are not reacting to a gun, rather anticipating a runner crossing a point.