Perfecting Your Sprint Block Start Technique
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Want to perfect your sprint block start technique?
Whether you're a seasoned sprinter looking to fine-tune your performance, or a beginner eager to learn the ropes, this blog is for you.
From setting up your blocks to reacting to the gun, we'll cover everything that helps you nail the block start.
Setting Up Your Blocks
Correctly setting up blocks is a critical factor in starting efficiencies.
Block Spacing
Block spacing is individual to everyone.
As a starting point try two shoe lengths to the front block, and three shoe lengths plus a hand space to the rear block.
This can be your start point.
Block Pedal Angle
We’re looking for right angles here.
They’re the strongest angle possible, which means you can produce the most force, get out of the blocks as fast as possible, and run your fastest times.
Try to have right angles at the ankle joint area on both blocks like so:
On Your Marks Position
Block Contact
As you contact the blocks, you want both toes to be in contact with the ground as they fit into the block pad.
This creates tension in the foot allowing you to get out the blocks fast.
Arms
Arms should be perpendicular to the track.
And should be shoulder-width apart.
The shoulders should be directly over the bridge made by the hands.
Hands and Fingers
Use a ‘V’ position between the thumb and fingers.
If you are holding this position for a long time it can be quite uncomfortable.
Try to stay balanced and think about keeping the pressure on the front of your hip, not hands.
Head and Neck
The head and neck should be neutral and relaxed.
Your eye line should be behind the start line.
Front Knee
The front knee should sit close to the middle of your forearm.
Rear Knee
Your rear knee sits on the track directly underneath your hip.
It’s roughly a distance of 6 to 8 inches in front of the front block pedal.
Most of the time the thing will be perpendicular to the ground.
The Set Position
Once you’re in the set, you want most of the weight and pressure in the front upper thigh/hip area.
By doing this you also won’t be increasing the pressure on your arms or hands.
Breathing
When going into the set, take a slow, deep something breath as you rise.
Hold with your ribs expanded at the top of the set position.
I always breathe deeply through my nose when doing this.
Hip and Shoulder Movement
As you move into the set position, your hips rise directly upwards so the shoulders are still above the hands.
Sometimes people will roll their hips forward.
But this will put a lot of pressure on your hands.
The best thing to do here is to video yourself and see what you're doing.
As a rule of thumb, your hips should always be higher than your shoulders, and the arms perpendicular to the floor.
Head Position
The head should be dropped or in line with your spine.
Front Knee
When you’re here you should see a 90-degree angle at your front knee joint.
Strong and skillful athletes attempt to present a 90-degree angle at the knee joint.
Back Knee
The angle should be between 120 to 135 degrees.
If you look side on your shins should be pretty much parallel to each other.
Block Pressure
Press into both block pedals to put a stretch on your posterior chain
(Calves, glutes, hamstrings, lower back).
To do this you press your heel down into the block.
When you come up into the set position, the weight should be primarily on the hip of your front leg.
Leaving The Blocks
Reacting To The Gun
Sound and percussion waves travel at different rates but can be detected by skin sensors.
That information is transmitted way before your ear architecture and central nervous system can process the waves.
What are we saying here?
Don’t try and anticipate the gun and false start.
Listen to the gun, go when you hear the gun.
When you react, do a forceful exhale through the mouth.
Leaving The Blocks
On your first step, the head should move up.
Your center of mass should push ahead of the start position or line.
For the first 4-6 steps the leg action should also be piston-like striking down and back.
After this, the stride becomes gradually more cyclical.
Whenever your foot leaves the ground you should dorsiflex the foot.
If you’re videoing yourself you should see the ankle, knee, and hip within the same line so force is traveling through your body.
Projection Angles Off The Start
Elite sprinters generally project around 45 degrees.
From this position most rise within a bandwidth of somewhere between 6-8 degrees per step for men, and 8-10 degrees per step for women.
Most world-class sprinters are upright by steps 8-10.
Conclusion
Now you know how you can perfect your sprint block start technique.
Is there anything you was in this blog?
Let us know in the comments below.
Also…
This is jut one part of our Unstoppabl Sprint Coaching service.
Click the link to find out how we can help you with your sprint goals.
Frequently Asked Questions
How do you use sprint starting blocks?
To use sprint starting blocks effectively, you should set them up based on your biomechanics.
Position the blocks so your stronger leg is in the rear block for maximum force upon start.
Ensure the blocks are securely anchored to the track to prevent slipping.
What is the correct technique for a sprint start?
The correct technique for a sprint start involves a powerful push-off from both legs, with the body leaning forward to create an optimal projection angle.
Your arms should swing in opposition to your legs to aid in balance and propulsion.
Focus on maintaining a low center of gravity in the initial steps before transitioning to an upright running form.
How do you make a block start faster?
To make a block start faster, focus on explosive strength training and practice your reaction time to the starting signal.
Optimize your block settings for your personal stride and body measurements.
Work on your form to ensure that each movement is contributing to forward momentum.
Why do sprinters use starting blocks?
Sprinters use starting blocks to provide a stable platform from which they can exert maximal force at the start of a race.
The blocks allow athletes to push off strongly and efficiently.
This helps to increase their acceleration during the crucial initial seconds of the sprint.
