The first 30m is the most exciting and interesting aspect of the 100m race to me…
In no particular order:
- Practice 30m sprints!
- Focus on pumping your ARMS.
- Get stronger with general weight lifting.
- Improve your strength to weight ratio.
- Sprint 10-30m on a slight incline hill.
- Use a sled (with light weight) or use the Isorbic Exerciser. (BTW, I would drop the tire pulls, but that’s just me.)
- Be aware of your mind and CONCENTRATE when you’re running that first 30m. Utilize legal nootropics if need be.
- Experiment with different starts and block setups. You should know the 3 basic block setups. You need to feel confident in your style of start.
- Watch over and over again videos of some of the best starters and see what you can incorporate into your starts. Ben S Johnson was the best starter the world has ever seen (he’s faster then these new guys when you factor in the new tracks/spikes) so his videos are a good start.
You have to incorporate all this over a long period of time to see results over the first 30m. The first 30m (and even the next 30m) is the hardest part of a sprint race to improve. I ran distance too, it’s easy to gain minutes in a distance race, but in sprinting it takes years and lots of practice to shave less then a second (or a bit more) off something as little as 30m.