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Block start mechanics http://masterstrack.com/forums/viewtopic.php?f=2&t=2034 |
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Author: | tonyb [ Wed Mar 06, 2013 9:19 pm ] |
Post subject: | Block start mechanics |
Hey Guys, I am working on block start instructions for high school sprinters. Let me know what you think. Block Starts: Block placement: -Front block 2 steps from start line -Back block 3 steps from start line Runners on your mark: Back into the blocks Place front foot in block and then back foot in block Rest back knee on track Hands placed behind start line On “Set”: Hips up Front leg about 90° Back leg about 120-130° Arms a little past shoulder width and slightly bent Head down Forward lean Back straight Explode out of blocks on the sound of the gun: Push off hard with front leg First step (back leg) past start line Drive opposite arm hard parallel to track Body position at 45° Thanks, Tony |
Author: | BMo [ Sun Mar 10, 2013 9:30 pm ] |
Post subject: | Re: Block start mechanics |
very good IMO, very detailed. Things I always try to remember: leading leg at 90-100 degrees, trailing leg at 120-135 degrees, foot pedals at 30-45 degrees off track, push heels back against blocks, pre-tension in gluteus, hips above shoulders, hands shoulder-width apart, DRIVE leading hand (same as lead foot) UP hard (like you're punching someone in the you know where), and grunt or yell at the start. More than anything, lots of practice!! |
Author: | tonyb [ Mon Mar 11, 2013 8:57 pm ] |
Post subject: | Re: Block start mechanics |
Thanks for the feedback BMo. I have been taught 60 degrees on the foot pedals, but the 30-45 should create more flex at the ankle and provide more propulsion at the start. Also, hips above shoulders is very important and the punching motion with the drive arm is a good way to describe this action. The best way to see if you are doing the start correctly is to video yourself. Tony |
Author: | BMo [ Wed Mar 27, 2013 8:08 pm ] |
Post subject: | Re: Block start mechanics |
Agree w/ the video response 100%!! |
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