Basics Of Using Starting Blocks

Track-and-field athletes use starting blocks when taking off during the start of a race. Runners use them in sprint races, including relay and hurdle events, up to and including 400 m events. Starting blocks should have a rigid frame with two adjustable foot pedals. They should affix to the track with pins or spikes. In some competitions, the starting blocks are linked to an electronic false-start control apparatus.

Preliminary Set Up

You should first check to confirm that the blocks have been securely positioned on the track. In some cases, you may have to place the blocks on the track yourself. Set the pedals so that the front pedal is about two foot lengths from the start line and the back pedal is about three foot lengths from the start line.

On Your Marks

Upon the "on your marks" command, you will back into the blocks, making sure to press the full foot back against the pedals. Position your hands about shoulder-width apart with the index finger and the thumb just behind the starting line. Your shoulders should be positioned over your hands. Lower your head, hips and knees to a relaxed position, with at least one knee touching the ground.

Set

Upon the "set" command, you should rise to the set position in a controlled, smooth motion. Raise your hips so that they are just higher than your shoulders. Extend your arms, and your weight will fall forward onto your thumb and index fingers. Your knees should be slightly flexed with parallel shin angles. Press your feet firmly into the pedal pads and the track. Relax so that your head is in a neutral position.

Go

A gun shot signals the "go" command in track-and-field races. When the starting pistol fires, quickly extend your rear leg against the back pedal and then flex explosively, punching the knee up and forward. Your front leg will extend completely and forcefully, and your hips will extend to propel you out of the blocks in a forward and slightly upward direction. Swing your arms aggressively and contralateral to the legs.

False Starts

You may be disqualified from the event if you are charged with a false start. A false start will be assessed if, after reaching a set position, you move your position for any reason before the gun fires for the start of the race. In the case of a false start, a second gun shot will occur, and the race will immediately stop. The racers must then reposition themselves into the starting blocks.