Blocks and Starts
The launching pad
ALIGNMENT
*Keep in mind this is a GUIDE! Different girl shapes, sizes, and functionality all play a role that will alter how you will set up your block. Whatever it is, test it, try it, and do it again until you have the sweet spot. Then, be consistent and practice over and over.
FRONT PEDAL: 2 STEPS from the start of the line, heel to toe
BACK PEDAL: 3 STEPS + 4 fingers width OR one more step from start of first block + 4 fingers width
FRONT FOOT: Toe hitting the track and PEDAL should be at a slight incline
BACK FOOT: Toe hitting the track and PEDAL should be at a higher incline
BODY: Back into the blocks from the front, like pushing down a toy with a spring
LEGS: Once backed into the blocks, REAR leg should kneel; shin of FRONT foot should be parallel to the ground; thigh of back leg perpendicular to ground
ARMS/FINGERS: Hands just behind starting line, WIDER than shoulder width apart. Fingers together with thumb apart, making the "Bridge"
SHOULDERS: Hands are placed under the shoulders , with shoulders slightly over the hands
HEAD: Sprinter looks down, with back of head and the spine straight in alignment with each other
EYES: Focused on the GROUND below
SET
STARTER: Says "SET": Runner RISES up, slowly
HIPS: Rise higher than shoulders, slightly
BODY-WEIGHT: Goes forward over the shoulders
ARMS: Straightened with hands, supporting the runner's weight
FEET: Like a coiled spring having power ready to be unleashed, tips of toes touching the track
ANGLES: FRONT Knee (90-100 degrees)
ANGLES: BACK Knee (120-135 degrees) *depends on strength
START
- LEGS: BACK leg is driven FORWARD at sound of gun as FRONT leg pushes off block, extending forward
- ARMS: If BACK leg is RIGHT, the LEFT arm is driven forward, with RIGHT arm driven BACK
- HEAD: NEUTRAL, looking down the track at a slight angle
- BODY: Explodes and DRIVES
LEARN FROM AN OLYMPIAN
The most important percentages you can remember:
Aim for 45 degrees