10 tips to perfect the use of Starting Blocks in a sprint race. To finish with, we've created a summary of what to look for in your blocks start - a 10 point checklist of the most important elements to concentrate on. Sprint Training - The Transition from Start to Top Speed The Set Position & Start.įinally we have a look at the drive or transition phase from the first couple of steps, progressing up to top speed. It will also help to drive your arms fast to build up speed, as you legs will automatically follow. One key point here is that since your hips form your centre of gravity it is useful to think of forcing them forwards and only slightly up as you build up speed. In this next video we look at the set position and the first 2 steps into the race. Once your blocks are set up, the "on your marks" position should take care of itself. It should take about 20-30m before you are in your full running action and standing upright. When the gun goes to start the race the aim is to drive out hard from the blocks, with relatively short fast strides to build up speed quickly, without standing up straight. If you are doing a crouch start without blocks try having your feet 1 1/2 and 3 foot lengths respectively back from the start line, with the direction of your running to be the same as if you were running from blocks. These starts are generally used by more novice athletes. This will be straight down the middle of the lane in a 100m race, or may be angled from the outside of the lane towards the inside to help your run in a straight line to start with and then hug the inside of the lane to run the shortest distance.Ī crouch start is similar - here a video on how to do this. To place your blocks on the track you need to have the central part of the block put down first, pointing directly in the direction which you are going to run in. Generally, block settings will mean that your front block will be two foot lengths back from the starting line and your back foot three lengths.
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