Starting blocks are used by runners that participate in short races. The starting blocks allow the sprinter to reach full speed more quickly than a traditional flat-footed start. Starting blocks provide the runner with a speed advantage, but they require training to use. Using starting blocks is a skill, and the more the runner practices, the quicker the start becomes.
Practice
Step 1
Determine which leg is your power leg and which is your lead leg. To determine which leg is your power leg, ask a helper to come up behind you and lightly push you forward. The leg with which you step forward and catch yourself with is your power leg. The power leg is your dominant leg; it will be the one closest to the starting line when you are in the blocks. The lead leg is the one that is extended out behind you in the blocks. At the start, your lead leg will swing forward for your first stride. The power leg provides the power for this move.
Step 2
Place the front of the starting block approximately 12 inches behind the starting line. Ideally, the first step that you take out of the starting block will end with your lead leg landing approximately two and a half feet in front of the starting line. You want the starting block positioned as close to the line as possible while still allowing your upper body to comfortably remain behind the starting line. The distance between the pedals on the starting block is a matter of preference. Try different positions until you find what works best for you.
Step 3
Back into the blocks when the starter says, "On your mark." Rather than straddling the blocks and stepping into them, get in front and back your way in, slipping each foot securely against the pedal. This will stretch out the hamstring and push power back into the lower body.
Step 4
Rise into position when the starter says, "Set." Bend the power leg about 90 degrees. The lead leg should be open at about a 120 to 130 degree angle. Rest your thumbs and the tips of your fingers lightly on the track. Too much hand touching the track will cause your weight to sink into your arms, throwing off your balance and slowing your start. Keep your hands shoulder width apart and lift your hips up so that they are higher than your shoulders.
Step 5
Drive your lead leg and the arm that is on the same side forward at "Go." Don't be in too big of a hurry to stand up when the gun sounds. Concentrate on sending your lead leg forward, not up, and gradually unfold your body over several strides.
Tips and Warnings
- Establish a routine, and use it before each start. The shorter the race, the less time there is to correct for mistakes. It is vital that your concentration is on the race and you block out any other distractions, including what your competitors are doing. One of the most effective ways to do this is to develop a routine that you perform before each start. Practice it at home, and on race day it will be second nature. Things to include in the routine are a particular number of sprint-outs, performing certain stretches or kicks, and shaking the arms and legs to loosen them up. Stretch thoroughly before you go into the starting blocks. When the starting gun sounds, you will push forward with incredible force. If you're not properly warmed up, this explosive motion can lead to cramping or more serious injuries. Practice at home to improve your response time. Have a friend blow a whistle or hit two pieces of wood together to simulate the start of a race. There's no need to run the entire race distance--the purpose is to perfect your starting form.
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