Vol. 6, Issue 2, Part A (2024)

Resistance exercises are an effective tool in improving athletic performance by enhancing strength, speed, and endurance, which are crucial elements in the 100-meter race. The research problem focuses on the effectiveness of various resistance exercises in improving the physical and functional performance of 100-meter runners. The research aims to prepare exercises for various resistances with free weights to develop some physical and functional abilities. The researcher used the experimental method, designed the experimental group with two pre-, and post-tests in order to suit this design to the research procedures. The research sample consisted of (8) 100-meter track and field athletes from the junior category, aged (15) years. The researcher concluded that the free-weight exercises developed the explosive power, the strength characterized by speed, and the long and short anaerobic ability of the research sample. The development that occurred in the variables of the study came as a result of continuing the special exercises on a regular and regulated basis and the suitability of the exercises to the sample. The researcher recommended using free weight exercises in a scientific manner within the training programs for youth teams, specialized schools, national teams, and local club teams. The training programs for young people must include training and exercises with free weights and multi-purpose devices that will develop the physical, functional and skill capabilities of the players.