The Starting Blocks Technique in Track & Field

For a sprinter competing in track and field events, the race begins in the starting blocks. If the sprinter's starting block technique is faulty, the race may also be over before the sprinter ever leaves the blocks. Correct positioning of the blocks is crucial, as is the sprinter's technique in starting the race. Having a routine for getting positioned in the blocks and choosing the type of start can also make a difference to sprinters in competition.

Instructions

  1. Position the Starting Blocks Correctly

    • 1

      Set your elbow down perpendicular on the starting line and reach back with your fingers extended. Set your front block at the furthest point your fingers can reach.

    • 2

      Put your front leg in the front block and assume the "on your mark" position. Place your rear knee on the ground about where your front block is. Set the rear block at the position of your rear foot.

    • 3

      Do a trial start once you have preliminarily set the blocks, to make sure they are straight in relation to your running lane.

    Loosen Up Before Getting Into the Blocks

    • 4

      Clear your mind before you get into the blocks, because there is no room for error in a sprint. Develop a routine that will allow you to let your body do what it needs to do without your mind overanalyzing and making you doubt yourself.

    • 5

      Shake out all your major muscle groups: arms, legs, upper body and shoulders. Get loose before you run.

    • 6

      Dispel excess energy and tension by letting out a loud shout as you approach your starting blocks. It doesn't hurt that this technique may also startle your opponents.

    • 7

      Do tuck jumps before getting into the blocks. These jumps focus energy on your Achilles tendons and legs, keep you from getting tense while waiting, and prepare your body for the explosion of energy you need when the gun goes off.

    Getting Into the Blocks for a Four-Point Start

    • 8

      Stand in front of your starting blocks and back into them. Place the heel of your foot on the starting blocks, with the toes and ball of each foot on the track.

    • 9

      Place your thumbs directly under your shoulders, so your arms are perpendicular to the ground, with your fingers spread out to each side, wider than your shoulders, and your thumbs and index finger parallel to the starting line. This position will ensure correct movement of your hips when the gun sounds. Make sure your fingers are behind the starting line, and that they form a bridge above the ground. Straighten your arms but do not lock your elbows.

    • 10

      Place your rear knee on the ground. This position pushes your shoulders slightly forward and increases the amount of power you have when you push off.

    • 11

      Focus straight forward on the track, just a couple of meters past the starting line. Relax your head and neck and calm your breathing.

    • 12

      Do not stop moving until you are completely in position and ready to start the race. If you stop moving, the referee can call "Set," which means you must stop moving, and if you are not in position, that will ruin your race. Instead, keep rocking back and forth until you feel your mind is cleared and ready for the race.