The start is an essential part of all sprint races. The shorter the race, the less margin for error there is at the start and the more technically precise the sprinter must be about the way he comes out of the blocks. Starting a race properly requires the sprinter to have warmed up properly so he can get to full speed and to remove all of the tension from his body before the starter's gun goes off.
Step 1
Build a routine for entering the starting blocks. Shake out your legs and arms and walk 10 yards past the starting blocks. Let out a small yell to release the tension from your body, according to U.S. Track and Field coach Latif Thomas. Walk back to the starting blocks and then do two or three vertical jumps to fire your neuromuscular system and prepare for the race to start.
Step 2
Place the ball of your foot on the track surface and place your heel against the pedal of the block when you hear the "runners, take your marks" command. Your thumbs should be directly under your shoulders. Place your shoulders slightly behind your hands. This will keep the hips from shifting. Place your rear knee on the surface of the track. Putting both knees down puts the shoulders ahead of the hands, which increases the strength demand and creates an imbalance.
Step 3
Position your power leg in the far block when you hear the "set" command. Your power leg is the one that will provide the bulk of your push-off as you leave the starting block. Make sure your hips are higher than your shoulders. Position your hands about shoulder width apart. The bulk of your body weight should be balanced on your hands.
Step 4
Push hard with your rear leg as you hear the starter's pistol. You have practiced the start many times, so muscle memory will take over as the race begins. Make sure you are not in a rush to get up to a starting position. You need to stay as low as possible for the first two or three full strides and get into the acceleration phase. Then you change your body position and get into a more straight-up position.
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