How to Have a Good Block Start for Track

Having a good block start is essential to success in track sprint races. Starting blocks are used in every sprint distance from 60 meters up to 400 meters. With closely matched athletes, the block start is usually the difference between victory and defeat. Unlike speed, which is primarily natural ability, a good block start is entirely technique and must be learned. Learn the proper technique and you will gain an advantage in every race.

Things You'll Need

  • Starting blocks
  • Starter with starting pistol
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Instructions

    • 1

      Figure out which leg is dominant. This is the leg that you prefer to kick with. It will be your front leg during your block start.

    • 2

      Adjust your starting blocks correctly. The knee of your dominant leg should be on the track just behind the starting line and you should be resting on the ball of your foot with your toes curled under. Your other foot should be one foot behind. Adjust your starting blocks to match the locations of your feet.

    • 3

      Kick start your fast twitch leg muscles. Sprinters do this by jumping up and down several times and snapping their feet back just before entering the starting blocks.

    • 4

      Relax as you enter the ready position. Use your thumbs and fingers to support your arms just behind the starting line shoulder width apart. Keep your arms loose and unlocked. Place the balls of your feet against the starting blocks. Take a deep breath and clear your mind.

    • 5

      Raise your hips above your shoulders when the starter shouts "set." Your dominant leg should be bent at a 90 degree angle. Do not attempt to guess the start. This could actually slow down your reaction time since you are thinking instead of reacting. Make your start a reflex action. The less thinking the better.

    • 6

      Explode out of the starting blocks. This is done by launching yourself off of the front pedal. As you do this, swing your opposite side hand high in the air. The bigger your arm swing on that first step, the more explosive the start.

    • 7

      Follow with more explosive motions as your body rises. Keep your arm swings high and press hard with the balls of your feet. After the first three steps your body will be upright and sprinting. Concentrate on keeping good form and relaxing as you sprint through the finish line.