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The Sprint Start

The start is critical in the sprints, but the main emphasis on the start is to enable the athlete to achieve their best sprinting form the soonest and keep it the longest, not necessarily to just jump out of the blocks first.  The following drills will teach the skills necessary to accelerate from a crouched starting position:

1.  Low Standing Start:

• Stand with feet about 1.5 and 2 foot lengths from the starting line.

• Bend over at the waist and let the arms dangle downward toward the starting line.

• The start is executed by slowly shifting the weight forward until the athlete just begins to lose balance.

2.  Four-point Start:

• Same routine as the low standing start, except now both hands - upon their fingertips - are placed on the track behind the starting line.

3.  Block Placement:

• Must be a matter of individual preference and adjustment (balance between comfort and mechanically sound position.)

• To begin, place the blocks so the front block is 1.5 to 2.0 foot lengths from the starting line.  Place the rear block 2.5 to 3.0 foot lengths format he starting line.

• Align the blocks in the direction of the run.

• For starts on the curve, the blocks should be angled in such a manner as to fall on a line tangent to the curve at its most distant point from the starting line.   This placement will demand that the sprinter place their left hand a short distance behind the starting line.

4.  "On Your Marks" Command:

• Athlete places feet against and crouches into the blocks.

• Hands are approximately shoulder width apart and behind the starting line forming a bridge of support with the fingertips and thumbs.

• Weight is evenly distributed between the hands, the foot of the front leg, and the knee of the rear leg.

• Head is held in a relaxed manner and the entire body is kept balanced overall.

Source:  USA Track & Field Level 1 Curriculum