Starting blocks are the small, stationary platforms a runner places his feet on at the beginning of a track and field sprint race. Starting blocks are used at every distance up to 400 meters, and play a major role in the explosive first move sprinters make when the start gun goes off. Proper technique is crucial, as a race can be won or lost by a sprinter's performance in and out of the starting blocks.
Step 1
Walk backward into the starting blocks. Many runners do this in order to slightly loosen up the hamstrings and calves before the race, according to the website Everything Track & Field.
Step 2
Place the foot of your power leg, or strongest leg, on the front block to help create forward momentum as you take off.
Step 3
Place the foot of your other leg on the back block. This is known as your "lead leg" because it comes forward at the start to land in front and set you on your way.
Step 4
Place only your thumbs and index fingers on the track underneath your shoulders. This will keep the bulk of your weight on your legs where it needs to be. Your hands should be about shoulder-width apart.
Step 5
Bend your front power leg to about 90 degrees, and your rear lead leg to about 120 degrees. Your toes should be on the track and your heels on the blocks.
Step 6
Push off with your front power leg when the gun sounds. Your lead leg and the arm on that side must drive out into the track, and not up, as your first move in the race.
Tips and Warnings
- Establish a routine as you go into the blocks before a race to intensify your focus. This can include shaking out your arms a certain way, or any other simple ritual.
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