Starting blocks allow athletes to get that all-important explosive start. Two American coaches, William Tuttle and George Beshnahan, invented the blocks in 1928. Modern day sprinters and hurdlers racing in distances from 100 meters to 400 meters,all use starting blocks. Because every millisecond counts in sprint running, perfecting your starting block technique could help you gain the advantage over your opponents. Understanding the best block positions and the coordination required just before launch will improve your technique.
Step 1
Stand with your toes touching the starting line, just in front of the starting blocks. Move the block behind your strongest foot up until it touches your heel.
Step 2
Kneel on the ground with your other leg, with your foot raised on its toes. Line the front of your knee with the toes of your strongest foot. Bring the other starting block up to meet the sole of the foot on your weaker leg. This is a medium starting block position.
Step 3
Position the block so that your toes line up with the heel of your stronger foot for a more explosive start in sprint races, according to Gary Barber in "Getting Started in Track and Field Athletics: Advice & Ideas for Children."
Step 4
Stand in your track lane in front of the starting blocks before a race and loosen up your arms and legs. Bend your legs and crouch into the blocks. Kneel on the ground with your rear leg.
Step 5
Position your hands so that your fingers and thumbs run parallel to the starting line. Don't leave your palm flat on the ground; arch your hand in a v-shape bridge, according to Ohio University. Keep your hands around shoulder-width apart.
Step 6
Look at the track around 3 -feet in front of you, according to Ohio University. Move most of your body weight onto the stronger front leg when the starter calls "Set." Raise your rear knee off the ground. Your front leg should have a 90-degree angle at the knee bend, says Nick Stebenne at Everything Track and Field.
Step 7
Push off the back block with your rear leg and swing it forward as the starter pistol sounds. Use your front leg to generate power by pushing off the front pad. Swing the arm opposite your back leg forward.
Step 8
Straighten your body and raise your head gradually over the first few strides of the race. Don't immediately stand fully upright or you could lose momentum or pull a muscle.
Tips and Warnings
- Try backing into the start blocks to avoid any strains. Experiment with slightly different block positions until you find one that works perfectly for your frame.
- Always stretch and loosen your muscles with a few warmup exercises before running. Ensure that the blocks are firmly in place before use or you could injure yourself.
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