Starting blocks are a tool used by runners of short distance races to help gain a more explosive start in the first few seconds of a race. The starting blocks create a stable platform to thrust someone from. Proper setting up of the blocks assures the runner the best start possible and may be the difference in winning the race.
Step 1
Start by determining which leg is your dominant leg. Your dominant leg is usually the same as your dominate hand, and most often is the leg you would kick a soccer ball with. Determining your dominate leg will tell which block will be closer to the starting line. Your dominate leg creates the most explosive power out of the starting blocks and will be positioned in front of the nondominant in the starting blocks.
Step 2
Adjust the starting blocks so the block coinciding with your dominate foot is about one block length from the front of the starting block base. Then adjust the nondominant foot's block by placing the blocks on the ground, and positioning the rear block to around a foot length behind the front block.
Step 3
Place blocks on the ground in a straight line. With the back of your foot on the starting line walk off two foot lengths and place the front block there. This is a good base for distance from the starting line, and the blocks can be adjusted to give you more or less space.
Step 4
Fasten the blocks to the track. Depending on the type of system used to hold the blocks in place, you may use the mallet to drive the starting block base into the ground. This will assure it does not move when you take off.
Step 5
Test the positioning of the blocks. Start by placing your dominate foot into the blocks first, then placing the other foot into the rear block. Next place your forefinger and thumb along the starting line to assure you are behind the line. Raise your hips into a position so they are above your shoulders, and raise your head so your eyes are looking straight forward. Finally, launch out of the blocks a couple steps to see if your steps are comfortable.
Tips and Warnings
- Using the blocks may feel awkward at first, but with practice, they can be an invaluable tool. The proper positioning in the starting should feel like you are falling forward. Be sure not to stand straight up out of the blocks, but gradually rise to a standing position. Adjust the blocks to the point where you feel comfortable, then use a measuring tape to record the distance from the starting line. The arm of the nondominant side should be the first to rise, this will create a balancing effect in the body.
- Improper technique could lead to injury, so make sure you feel confident in your abilities before practicing at full speed.
Things You'll Need
- Starting blocks
- Rubber mallet
- Tape measure
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