masterstrack.com

The No. 1 site for masters track discussions

Login | Register

Post new topic Reply to topic  [ 4 posts ] 

Wed Mar 06, 2013 9:19 pm

Offline
Master Masters Athlete
Joined: Sun Aug 12, 2007 9:53 pm
Posts: 143
Location: Gulf Breeze, FL

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



Top Top
  Profile WWW

Sun Mar 10, 2013 9:30 pm

Offline
Master Masters Athlete
User avatar
Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

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!!

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



Top Top
  Profile

Mon Mar 11, 2013 8:57 pm

Offline
Master Masters Athlete
Joined: Sun Aug 12, 2007 9:53 pm
Posts: 143
Location: Gulf Breeze, FL

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



Top Top
  Profile WWW

Wed Mar 27, 2013 8:08 pm

Offline
Master Masters Athlete
User avatar
Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

Agree w/ the video response 100%!!

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



Top Top
  Profile
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 4 posts ] 

All times are UTC - 8 hours [ DST ]


Who is online

Users browsing this forum: Bing [Bot] and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Moderators: Jess, trackinfo, Ken Stone, Larry Barnum


Search for:
Jump to:  
cron