Knox Little Athletics Centre - VLAA Centre No. 23

Track & Field Season 2008/09

Sprint Starts

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Introduction

This simple instruction sheet will enable you to set up your start blocks and achieve a Medium or ‘Neutral’ starting position (see explanation of different positions at the end of this document). The ‘Neutral’ position is good for the majority of athletes but, as we all vary in shape and size, some adjustment may be needed to get the perfect position for you, however don’t change the position straight away. Practice the set up and start and if after some time the position still does not feel right or comfortable ask you coach for an assessment and possible adjustment.

Printable PDF version of the Crouch Start with Blocks set up instruction sheet HERE!!!

This is a Starting Block. It consists of three parts namely the Spine, Front Block and Back Block.

Step 1.

Place the Spine (without the blocks) in the centre of your lane with the tip of the spine 1 foot length from the start line

Step 2.

Make sure the spine is secure on the track by standing on the ends of the spine to bed the locking spikes into the track surface.

Step 3.

Place the Front Block on the Spine so that the leading edge of the Block is 1 foot & 1 hand away from the Start Line

Step 4.

Place the Back Block on the Spine so that the leading edge of the Block is 2 foot & 1 hand away from the Start Line.

Another way of looking at this is that the front edges of the Front & Back Blocks are 1 foot apart.

Use the numbered lines in the centre of the spine to remember your set up. For example – in the photo the front edge of the Front Block is level with the number 10 and the front edge of the Back Block is level with the number 35. This way you can set your blocks up very quickly without having to remeasure each time. The last page of this guide contains a photo for you to record your settings.

On the Blocks themselves you will notice that each has 4 notches with which to adjust the angle of the block. The Angle Adjusting Pin on this Front Block photo is shown in Notch 3.

Step 5.

The Front Block should be set so that the Angle Adjusting Pin is in Notch 3 (3^rd from the top)

Step 6.

The Back Block should be set so that the Angle Adjusting Pin is in Notch 2 (2^nd from the top)

Step 7 (a)

You can now step into the block and assume the ‘On Your Marks’ position.

Hands form a high bridge with the thumb and first finger just short of the Start Line.

Arms straight up (90 degrees to track) with shoulders directly over start line

Feet in the blocks with just the very tip of the shoe touching the track

Step 7 (b)

Arms should be slightly wider than Shoulder Width apart.

Shoulders back, head forward

A good way of checking your position at the ‘On your Marks’ position is to see if your Knee can clear, or just touch, the inside of your arms.

Step 8 (a).

On the command ‘Set’, purposely lift your hips until they are just higher than your shoulders. The front leg should form an approximate angle of 90 degrees

Arms/shoulders lean forward slightly

Shoulders back, head forward

Step 8 (b)

The back leg should form an approximate angle of 120 degrees

Majority of weight is on front foot

Eyes are focused on track approximately 30cm in front of Start Line

Hold your breath

NOTE:

In the ‘Set’ position both feet must be fully back in the blocks with just the very tip of the shoe touching the track. Adjust the angle of the block if this is not the case.

Also the majority of your weight should be on the front foot.

Thanks to Olivia Goder for agreeing to act as the model

What happens after the Gun fires?

Bang!

· Exhale

· Drive the arms hard

· Drive the back leg forward into a high knee action

· Extend the whole body so there is a straight line through the head, spine and extended rear leg - body approx. 45 to 60 degree angle to the ground

· Eyes Focused on the track 2 to 3 metres

· Keep low, relaxed and drive

· Run out of the blocks - do not step or jump out of the blocks

What does it look like when it all comes together?

Acceleration Phase

· Eyes focused on the track to keep low to allow the build up of speed

· Forward lean of the whole body with a straight line through the head, spine and extended rear leg

· Face and neck muscles relaxed (no tension)

· Shoulders held back and relaxed, square in the lane at all times

· Arms move with a smooth forward backward action - not across the body - drive back with elbows - hands move from approx. shoulder height to hips

· Elbows maintained at 90 degrees (angle between upper and lower arm)

· Hands Relaxed - fingers loosely curled - thumb uppermost

· Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a ball of foot/toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action)

· On the ball of foot/toes at all times - feet pointing forward straight down the lane

· Elbow drive commences just before rear leg drive

· Fast leg action, good stride length allowing continual acceleration

· Appearance of being smooth and relaxed but driving hard with elbows and legs

· The drive is maintained for approx. 15-20 metres and then the whole body slowly comes into a high tall action

Stride Phase

· Smooth transitions from acceleration phase to stride phase

· Eyes focused at the end of the lane - tunnel vision

· Head in line with the spine - held high and square

· Face relaxed - no tension - mouth relaxed

· Chin down, not out

· Shoulders held down (long neck), back (not hunched), relaxed and square in the lane at all times

· Smooth forward backward action of the arms- not across the body - drive back with elbows - brush vest with elbows - hands move from shoulder height to hips

· Elbows held at 90 degrees at all times (angle between upper arm and lower arm)

· Hands relaxed - fingers loosely curled - thumb uppermost

· Hips tucked under - slight forward rotation of the hip with forward leg drive to help extend the stride

· On the ball of foot/toes with the feet pointing forward straight down the lane

· No signs of straining or tension in the face, neck and shoulders

· Appearance of being Tall , Relaxed and Smooth with maximum Drive

Lift Phase

· As the Stride Phase but with emphasis on:

o High knee action (prancing)

o Leg action fast and light as if running on hot surface

o Fast arms - more urgency

o Hands slightly higher at the front

General Notes

Monitor your technique looking for:

a Tall action
This means erect, running on the ball of foot/toes (not heels) with full extension of the back, hips and legs as opposed to 'sitting down' when running
a Relaxed action
This means move easily, as opposed to tensing and 'working hard' to move. Let the movements of running flow. Keep the hands relaxed, the shoulders low and the arm swing rhythmically by the sides.
a Smooth action
This means float across the top of the ground. All motion should be forward, not up and down. Leg action should be efficient and rhythmic. The legs should move easily under the body like a wheel rolling smoothly along.
Drive
This means push from an extended rear leg, rear elbow drive with a high forward knee drive followed by a strike and claw foot action just behind the body's centre of gravity.

Types of sprint starts

There are three types of sprint starts:

Bunch or Bullet start - The toes of the rear foot are approximately level with the heel of the front foot and both feet are placed well back from the starting line.
Medium (or Neutral) start - the knee of the rear leg is placed opposite a point in the front half of the front foot.
Elongated start - the knee of the rear leg is level with or slightly behind the heel of the front foot.

The medium or Neutral start is the preferred method as it offers the most advantage to the sprinter. Compared to the other two starts it allows the sprinter to exert a higher force against the blocks for the longest practicable time which in turn produces the maximum impulse so that the athlete leaves the blocks with the greatest possible velocity.

This page was last updated on 02/09/07