Keep up top speed until you get to the second. And when you stop, don't just stop as quickly as you can, most people pound too hard on their knees doing that. Pull up and slow down slowly. Time yourself for the 30 meters, and do as many as you can until your time start to slow down significantly.
@mattymath Thanks for sharing. I used the formula you provided for Usain Bolt's 9.58 100, which is approximately 23.4 miles per hour.
No woman has recorded an official sub-10 second time. The female 100-metre world record is 10.49 seconds, set by American Florence Griffith-Joyner in 1988.
A 12-second 100 meters is a pretty moderate goal for someone who is reasonably athletic. Sprinting well requires a lot of strength, and strength in the whole body.
If you're a world class athlete, then under 10 seconds is a good 100m time. If you're a high school athlete, then under 12 seconds is a good time. For women, add a second to those times. If you're not an athlete...you probably shouldn't worry about what your 100m time is.
(Core) 15 leg lifts, 15 in-out crunches, 15 russian twists each side, 15 sec leg lift hold. (Explosiveness & legs) 15 lunges, 15 lunge jumps, 15 full squats, 15 wall dri.
Under 11 seconds for men and under 12 seconds for women could be considered 'great'. Sub-10.50 and sub-11.50 would be outstanding, and sub-10/sub-11 is world class.
If you take the average speed of the current world 100 m record (Usain Bolt's 9.58 s), you get about 10.44 meters/sec (23.35 miles/hr, 37.58 km/hr).
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It takes approximately 31 empty aluminum cans to equal 1 pound. As of 2014, the average weight of an empty aluminum can is 14.9 grams.