BASICS OF THE SPRINT START Starts are the most neglected part of the non-elite program. Treat start day as a science teacher treats lab day. (Be serious) (No horseplay) (Athlete watch/pay attention) (Use a start gun or boards to create sound) It is useful to have a classroom session prior to the first start practice if dealing with the untrained novice. Start day takes time. Only start 2-3 athletes at a time so as to observe. Use a video to review later if possible. Start day is not cardio. Learning the basics and practicing the basics is as important as any cardio day. Don t overdo the number of starts: 3 x 20m 3 x 30m 3 x 40m Which foot is forward in the blocks? How to decide? How to set the block set? 1-2-3 method. How to position the feet? Basics of the sprint start (M. Stratton) Page 1
How to place the foot on the pad? (toes on track). Coaching point re: lead leg knee in relation to the start line. (Don t crowd the line!!) Have each athlete know his/her exact settings. Don t simply use the settings the person in the heat ahead of them used. Know what to do be efficient get ready for marks command. Stand behind the blocks after practice starts. Step forward and back into the blocks when marks command is given. Be quick but don t hurry when going to marks. Don t attract attention at the start line. Get all the attention by winning. Be invisible at the start line. Concentrate on your own lane, your pre-flight check your reaction to sound. The start is a reaction not a guess. The reaction is a skill which can be improved with practice. MARKS POSITION Back into the blocks. Toes on ground. Fingers together to form a high bridge. Basics of the sprint start (M. Stratton) Page 2
Arms shoulder width or slightly wider. Knees straight down the track. Elbows locked. Shoulders directly over the hands (balanced) Eyes on start line. Head neck spine are aligned. Don t attract attention. Concentrate. React. SET POSITION Hips are higher than the head. Check the angles of each leg. 1. Front leg 90 degs. 2. Back leg 110 115 degs. (not straight). Check the position of the head (No U position). Are the shoulders and hands balanced? Differing lane widths Check the heel of the back foot. Does it contact the pad? Take one half breath on set command. Basics of the sprint start (M. Stratton) Page 3
Go to set position with controlled movement. Set is not the beginning of the race!!! Don t rush to set / Don t be tardy to set be efficient without rushing. Set means no movement!!! React!!! Practice starts at the meet (no commands). Hold set don t roll. WHEN THE GUN FIRES The first step has to land under the knee not ahead of the knee. The lead arm position. The back arm position. Look at the drive angle out of the blocks. Does the start pop-up immediately? DRIVE PHASE There cannot be a drive phase of the movement if the start angle is incorrect. The drive phase is different for each. 1. Height 2. Strength 3. Speed Basics of the sprint start (M. Stratton) Page 4
4. Turn-over rate 5. Drive angle from start 6. Power position required Staying low out of the blocks is misinterpreted. TRANSITION PHASE Example of car gears: 1. Start drive 2. Transition 3. Speed maintenance Finish. Transition from the drive does not need to be rushed or hurried. The transition will occur as top speed is reached during the drive. The drive length is not the same for everyone. The drive will lengthen with strength and patience. FINISH Balance. Quick ground time (don t over-stride). Relaxation. Speed maintenance during practice. Run down the large pipeline (your lane). Basics of the sprint start (M. Stratton) Page 5
STARTING ON THE CURVE/TURN 4 x 1 4 x 2 4 x 4 200 400 Use a soft angle 10m from start to form a tangent with the inside line of your lane. 49:53 Have both hands inside the lane line. 51:53 The left hand is behind the right hand. 52:08 The set hold is longer for a staggered start. Marks position 55:02 Set position 53:27 Shoulders need to be square to the line of the tangent. One-half breath at set helps stability for a long set-hold. Basics of the sprint start (M. Stratton) Page 6