Struggling with your block start

Introduction

Today I'm going to discuss about the most demanding topic how to correctly do blocks start. So in this article we will talk in points that how you can fix your start.

I always give lot of focus on block start techniques because its a starting link which connect your whole sprint.

When it comes to mastering the start usually level 1 is just getting comfortable in the blocks and pushing out of the blocks.

Then, level 2 is getting a good and explosive first step.

after that, level 3 is all about getting a good first 3 steps. Finally if you are fortunate to get to level 4, you have to work on transitioning out of the drive phase after the 3rd step.

Don't get panic I'm going to give you a tricks to improve the start no matter what level you are at now.

Program designing

Click below to know the psychology before getting into program designing

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1 Sprint Bounds

According to science, Sprint bounds are shown to significantly improve the first 10-15 meters of a sprint.

One of the reason why is that a sprint bound teaches you to push hard and cover distance. I'm pretty sure that you have seen sprinters who take a lot of quick steps out of the blocks but don't cover much distance. I call them baby-steeper's, they take a lot of steps but don't get anywhere.

Use sprint bounds if you are struggle with stride length out of the blocks. One more important thing which i want to mention that make sure you do bent knee sprint bounds since that is more specific to the sprint start.

2 Resisted 1st Step

We can use this type of training for those who have trouble getting a good first step. This is a great way to train your hips to push hard out of the blocks.

Sometimes athletes pick their feet off the ground at the start, instead we need to load weight onto hips and push.

If you have trouble loading into the hips try doing a resisted 1st step technique. This means you have resisted band around the waist and practice the first step. With the band around the waist, you are forced to push hard forward.

Since you are only taking 1 step you can attach the band to a stationary object like a wall, fence etc or if you have a partner then you can have the hold the band.

3 Resisted Marches

These exercises are similar to the resisted 1st step. The difference with these is that you are taking multiple steps, but you are still not sprinting.

These are marches which means you are still moving slowly. We are not training speed here, we are training mechanics and power.

These exercises are great because they slow the athlete down enough to focus on achieving the right angles in the air and on the ground.

Immediately after the resisted marches they can practices some unresisted marches and focus on keeping the same angles while the sensation is still fresh in their mind.

Hopefully, these tips can help you because I already said that fixing the start is not easy at all. It require hours of training with close monitoring of bio-mechanics analysis.

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