When young sprinters get older and graduate to more competitive levels of racing, one technique that is taught is the use of starting blocks. These blocks improve your acceleration by creating an angled plane that allows you to propel your body forward at a much faster rate than you could standing on flat ground. Using starting blocks can take long hours of practice to get the physics of the start and release down, maximizing your propulsion and timing to get out of the blocks quickly and powerfully. How well you can do this can determine whether you win or lose a race.
Step 1
Step into the starting blocks by choosing a lead food and adjusting the blocks so that one foot block is significantly farther forward than the other--typically between 12 and 18 inches. This can vary from person to person, but when you are set, you will want your leading knee bent at 90 degrees and your trailing knee bent at a 120 degree angle. You can make adjustments to the block positioning as necessary to achieve this.
Step 2
Enter into a rest position by kneeling on the ground and placing your hands just before the starting line. You will only be able to kneel on your trailing knee, but the heels of both of your feet will peel away from the foot pads on the starting blocks. Your head should be facing the ground, keeping your neck and back muscles relaxed.
Step 3
Raise to the "set" position when the official holding the starting gun makes the call. You will lift your knees off the ground and return to the angles referred to in Step 1. Your upper body weight will rest on the fingers of your hands, which should be the only part of your hand touching the ground. Your back will be slightly raised running from the hips to your head, and your head will have raised to look down the track at the finish line.
Step 4
Push out of the starting blocks with your lead foot. As you do this, punch your trailing knee forward to create forward momentum and make it easier for your lead foot to push. Swing the arm opposite your trailing leg as your punch forward with the knee.
Step 5
Take a few accelerating strides down the track before straightening up into a more upright running position and sprinting toward the finish.
Tips and Warnings
- More advanced sprinters can choose to adjust the angles of the foot pads on the starting blocks. However, many basic blocks do not offer this adjustment, and those who do make adjustments are usually competing at the collegiate or professional levels and leave the angle positioning up to veteran coaches.
Things You'll Need
- Starting blocks
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