It is vital that a sprinter get an effective jump coming off the blocks to ensure a fast time. Perfecting the technique of using starting blocks will prevent a sprinter from losing any time, and help him gain that extra meter or two at the beginning of the race, instead of playing catch up at the final 15 m.
Positioning The Block
The first fundamental aspect is knowing where to place your block behind the starting line. According to Athletes Acceleration, it should be about 2 feet from the front block to the starting line. That distance ensures that you have enough room to push off and accelerate, before standing up in full stride. The back block should be close to a foot behind the front block, however each person is different and the spacing can be adjusted between the front and back block dependent on the comfort of the stance. Those with longer legs might need more space.
Positioning the Legs
Once you have the blocks in position behind the starters line, you must figure out which leg goes in back and which goes in front. Typically, you want your strongest leg in the front block because that's the block you're going to drive the hardest from. According to Athletes Acceleration, a good way to determine which leg goes where is to fold your arms in front of you. If your left hand is tucked under, than your left leg is the weakest leg and should be placed in the back block.
Body Position While at Mark
Once the sprinter has his feet in the blocks, he must position his body when the official says "On your mark." According to Brian Mac Sports Coach, the hands should be positioned slightly wider than the width of the shoulders, the fingers will form a high bridge behind the starting line and the arms should be straight but with a slight bend at the elbows. The neck and head should be in line with the spine, the eyes should be focused 1 to 2 m ahead on the track and the neck muscles should be relaxed.
Body Position While at Set
When the official says "Set," the sprinter will then raise his hips slowly and position his hips slightly higher than the shoulders. Once he does that, the shoulders will move slightly over the hands. This position will create a 120-degree angle for the rear leg knee and a 90-degree angle the front leg knee, according to Brian Mac Sports Coach. The focus should still be 1 to 2 m ahead on the track and the feet should be pushed back hard into the blocks.
Sprinters "Go"
When the official says "Go," or when the gun sounds, push hard off the front leg, and not step out with the back leg as it should automatically follow, according to Y-Coach. You need to drive the arms hard, and stay low -- approximately at a 45-degree angle to the ground -- when first coming out of the blocks. You will become upright within five strides from the start.
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