Category: Sprint Starts
Type: Tip
STARTING QUICKLY OUT OF THE BLOCKS
Sprint starts
How to Start Out of the Blocks Quickly
Runners should start out of the blocks with their stronger leg driving from the front block due to the fact that contact is longer with that block. After the "on your mark" command, the body weight should be equally distributed on the rear knee and the hands. Arms are shoulder width apart and hands are just to the rear of the line. Fingers and thumbs should form a V and shoulders are thrown slightly forward (5-9 cm) ahead of hands.
When the "set" call is made, raise your seat (butt) up in the air so the angle of the leading leg is about 80 to 90 degrees at the knee. The back leg is about 110-130 degrees at the knee and the body is now like a coiled spring. Body weight is equally spread between arms and legs and the back and head form a straight line. Your eyes are looking forward, but at the ground. Shoulders are slightly ahead of the heads.
At the sound of the gun, the forward leg extends and the rear knee is driven forward. Arms need to pump vigorously and the runner needs to maintain an inclined body position for the first 6 yards of the race. During the race, the body position will become more upright. By 30 meters you should be fully upright.
Submitted by: Coach Brad
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