Tips for Starting Blocks

Starting blocks are equipment that track and field athletes use at the start of sprinting events. Starting blocks vary in style, but the basic components are a middle rail with two pedals or pads on either side that can be adjusted for each runner. Proper coaching is necessary to achieve success with starting blocks, but with the right amount of practice and understanding of the starting blocks, sprinters will find that blocks improve their performances.

  1. Brief History

    • According to a December 29, 2008 article by Jimson Lee of SpeedEndurance.com, starting blocks originated in the late 1920s. At that time, they were holes in the ground. By 1935 they were patented and by 1937, they have been used in sprint races. Starting blocks have changed many times since then, in terms of how high the pad should be and how much contact the foot should have with the pad.

    Using Blocks

    • Starting blocks are beneficial to sprinters, only when used properly. If an athlete uses a block improperly it will slow his time and ruin his sprinting form. An athlete should learn how to set up his blocks and how to consistently execute proper technique. According to Nick Stebenne of M-F Athletic, sprinters should first determine which leg should go in front and which leg should go behind. In other words, one leg will be the power leg that carries the momentum and is in front, closest to the starting line. The back leg, or lead leg, will be the first leg forward when running. Stebenne notes that the athlete should be comfortable in the blocks. For beginners with starting blocks, it will feel strange to use them at first.

    Techniques

    • According to Latif Thomas of Athletes Acceleration, sprinters should focus on the block and pad positioning, the body position while in the set command position, and keeping hips above the shoulders. In brief, the distance between the starting line and the blocks depends on leg length and shoe size. Regarding the set position, the athlete must remain perfectly still when the "Set" command is called. If any athlete pops up or becomes upright immediately out of the blocks, it means that he is starting with an improper body and block position.

      Athletes should be sure to warm-up before practicing with the blocks. Sprinting with cold, tight muscles can cause serious injuries and muscle pulls. In order to become successful, they need to practice regularly. In addition to block technique, sprinters should practice their reaction times. A quick, clean start will help a runner win the race.