Sprinters use starting blocks to achieve the quickest acceleration possible at the beginning of a race. By pressing against the starting blocks, the runner is able to propel themselves forward and reach maximum speed in a short amount of time. It takes training to use starting blocks correctly. Inexperienced sprinters often straighten up too quickly as they come out of the blocks, rather than remaining low and unfolding gradually as they reach top speed. Regular practice will help you get a good start out of the starting blocks.
Step 1
Determine your power and lead leg. Your power leg is the one closest to the starting line when you start your race. It provides the forward momentum for your start. Your lead leg is behind your power leg and swings forward out of the blocks. It is the first leg to cross the starting line. Stand at the starting line without blocks. You will find that one leg naturally feels more comfortable as the front leg, this is your power leg.
Step 2
Warm up thoroughly. Begin with some light jogging, then thoroughly stretch. This minimizes your risk of injury from an explosive start out of the blocks.
Step 3
Adjust the blocks properly. The front of the starting blocks should be about one foot behind the starting line. Use your feet to step off the distance so that you always place the starting blocks the same distance from the starting line.
Step 4
Back into the blocks. Some runners prefer to step into the blocks from behind or above, but backing in helps loosen the muscles in the backs of your legs.
Step 5
Position yourself properly. Balance your weight so that only your thumbs and index fingers are touching the track. Your shoulders should be over your hands. Your hips will be higher than your shoulders. Your power leg should be bent at a 90-degree angle, and your lead leg should be behind you at about a 130-degree angle.
Step 6
Practice starting. A good start out of the blocks requires quick reaction time and the ability to get out of the blocks smoothly. The only way to become comfortable and efficient starting out of the blocks is through practice. Don't save your starting blocks for races.
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