Block start mechanics
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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°


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.


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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