Block Start

The start is a key factor for a great race and it all begins out of the blocks.

The better the start, the better the acceleration.

Attack, Attack, Attack the ground! Push, push, push! Hip extension.

The block start is broken down into three phases: Alignment, set position and start.

The front pedal is set two steps away from the start line.

The back pedal should be three steps away from the starting line. (front block pedal at 45 degrees and back pedal at 55 degrees)

The sprinter will back into the pedals and firmly place the feet into the block pads; the top of the spike shoe should be on the track with the front foot.

After firmly placing the feet into the blocks, the sprinter will kneel down on the rear leg and place the hands just behind the starting line slightly wider than shoulder width apart. The fingers are held together, with the thumbs in, like a bridge.  The hands should be placed with the thumbs under the shoulders ready to support the sprinter’s bodyweight.

The sprinter should look down, with the back of the head and spine in a straight line.

At the sound of the gun, the athlete explode his breath from lungs and push off both blocks. The back leg is driven forward as the front leg extends, pushing off the block pedal. (The athlete should not jump out of blocks; literally run out of them.)

Explode the arms (big first arm action, then into running form), the back foot comes out low and hard keeping ankle behind knee.

The arms are aggressively extended, forward and back. The head stays neutral, looking down the track slightly.

Once the athlete is out of the blocks the drive phase begins:

– Short, quick and powerful strides on ball of foot. 

– long ground contact time First 30-40 meters.

– Chin and eyes down.

– Feet under centre of mass pawing back, after big arm action settle into running action, slamming elbows down.