Cardio exercise

Sprinting (100m)

How to do it

Set up in a two-point or three-point start position at the line, weight forward over the front foot.
Drive out low for the first several strides, extending the legs fully behind the body to build acceleration.
Rise gradually into an upright sprint posture by roughly the 30 meter mark, keeping the quadriceps and biceps femoris driving each stride.
Pump the arms aggressively front to back to match the rising stride frequency.
Hold peak stride cadence through the middle of the distance, pushing off through the calves on every step.
Keep the effort at full intensity through the line rather than easing up early, a common fault that costs speed in the final strides.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises