Starting blocks do more than simply designate the beginning of a race. When you use them correctly, starting blocks place your body in a position that allows for better acceleration as you enter that phase of the race. Used incorrectly, however, starting blocks can contribute to poor running form and acceleration timing, causing you to fall behind almost instantly. Because governing bodies such as the International Association of Athletics Federation mandate the use of starting blocks in all competitive events, it is important to learn to use them to your best advantage.
Block Placement
Correct block placement is not an exact science. Variables such as leg strength and comfort also factor in, so start with standard placement recommendations and make adjustments as necessary. Start by placing the starting blocks so the block corresponding to your strongest leg is in front at a distance of about half the length of your leg, or about one foot, from the starting line. Place the back block about one foot behind, a distance about the length of your shin.
Create Pre-Race Routine
Begin preparing yourself, mentally and physically, from the moment you step onto the track. One way to do this is by creating and consistently following the same pre-race routine. Shake your muscles out from head to toe, clear your mind so your focus is solely on the race, and jump up and down a few times to create energy in your leg muscles. Once in the starting blocks, keep your body moving until you achieve complete focus and are ready for the SET command.
Use Whole Body
Good position in the starting blocks involves more than correct placement of your feet. Think about your body as a single unit as you back in, plant your heels against the block pedals and place your toes and the ball of your foot on the track. Extend your arms just slightly in front of your shoulders so when your thumbs touch the track they are right under your shoulders. For better balance, allow only your rear knee to touch the track. As the race begins, start at an angle, gradually straightening your back until you are upright.
Consider Center of Gravity
Normally, as you move into the SET position your back is parallel to the track, at a height of about 0.65 meters, or 2.1 feet from the ground. In this position, your center of gravity is such that as you move off the blocks and begin to accelerate, your body position is the same as it would be if you were running uphill at a 50 percent lean. Raising your hips while in the SET position changes your center of gravity, reduces the degree of lean and may help increase acceleration times.
Practice
You can improve reaction time and starting block form with practice drills. To increase reaction time, have a friend clap two blocks of wood together to signal the start of a practice race just as the starting pistol does during competition. To train your body to remain in form and gradually move upright, start with a 10-meter drill in which you start the race and remain in form, then increase the distance, first to 30 meters and then to 60 meters, at which point you should be upright.
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