How do take off out of your starting blocks quickly?

Question

How do you get out of your blocks really fast? I run track and i have excellent endurance, quick turnovers and i build up my speed really good but my only problem is running out of and pushing out of my blocks quick enough. Can somebody help me, pleaseeeeeeee???

Answer 1

The last time I sprinted was in about 1986. Prior to that was in high school in 1973. In training for the Masters meet in 86, I tried several things which I will share with you.

First, experiment with a different foot forward. If you normally set your blocks with the right foot forward, try setting it back. Generally, we try to place the strongest, or dominant leg forward to get the most drive out of the blocks. Try different things though and see what gets you the most explosion at the gun.

Second, try placing the blocks closer together. I know it doesn't seem like this would allow you to get a good push off, but it will work very well with my next suggestion. Your position in the blocks should be such that you are having a difficult time not falling forward out of the blocks before the gun. This means your legs have nearly no pressure on them and the muscles in your legs will be somewhat relaxed, saving you energy for the actual race, not wasting it in the blocks. You will feel the difference as you explode out of the blocks when your arms are not pushing you backwards at the line. In fact, your arms should be extending straight down. It's going to feel wierd, but try it.

Third, at the anticipated sound of the gun, leap out of the blocks, pushing off with both feet nearly simultaneously. You will of course generate more force with your dominant leg, but I studied the start of former Olympic sprinter Ben Johnson and this is what he did. Basically, you are diving forward onto the running surface. You must quickly get your feet under you or you will go down on your face, but if you do it successfully, you will be way out in front of your competition at the very start. Your goal in this type of start is to get your feet on the running surface as quickly as you can so you can start turning them over. Most sprinters try to get one long step out of the blocks, but that is actually counter productive to a sprinter because it stops forward momentum for a split second. You don't want to do that! You want short steps at the start and lengthening strides farther down track.

Lastly, listen to the starter's cadence in starting the heats prior to yours. If possible set up your blocks behind the start line, facing the opposite direction and practice your reaction to the gun. Then when your heat race comes, anticipate the gun, don't wait until you hear it. Usually, you get one free false start without disqualification. Should you draw the lane closest to the starter, you have a better chance of getting away with a rolling start, because the starter is usually standing right over you, but looking past you at the other runners. Even if you know you false started, keep running as hard as you can until you hear the false start called. Stay low as long as you can, keeping your head down as you accelerate, then lengthen your stride, lift your knees, pump your arms, and lean at the tape.

Practicing your starts and improving that part of your race will net you the greatest improvement on your time.

Hope this helps.

Answer 2

Assuming you have your blocks set correctly, with your front foot about 2 of your feet behind the start line, and the rear foot another foot behind the front foot. That is just a ballpark setting and you should adjust to your fit. Back into the blocks making sure your feet are straight up and down and not slanted to either side. Your knees are in line with your feet and beneath your hips. Place your hands next to, but not touching the line, slightly wider than your shoulders. I like to tell my students to have their elbows facing forward. You need to make sure you are in a position you can duplicate everytime you start. When you get into the set position roll forward so that 70-80% of your weight is on your hands. Your front knee should be at 90 degrees. The rear knee somewhere between 150-170 degrees. As you become set take a breath and hold it. When the gun fires push off with both feet, throwing your lead arm forward and above your head. Your rear foot will come forward because it is much straighter than the front leg so it comes off of the blocks first. Try to take a big first step. Pump your arms. Do not stand up or look forward. You should transition to a standing postition in apx. 8 strides. The vigorous arm action will cause you to explode from the blocks. When set do not think about the gun think about what causes your actions. I tell everyone to think about their first action, driving your arms. As you do so blow out all of your breath. Starting takes lots of practice, and is the most important part of short sprints. Make everyone else try to catch you rather than you being a step behind.

Answer 3

it is all technique...my fastest 100 was a 10.46, and i fell out of the blocks. i cant even imagine if i didnt fall...

think about this: when you are in your blocks, your back leg...whichever it may be, should be approximately about 4 to 5 feet in front of it when you push off...

stay low...you shouldnt be standing straight up for about 25 meters into the race.

play with the location of your feet...close to the line or far away. right or left up.

tell me if this helps

Answer 4

Not martial arts... also Papa, your fastest 100m was 10.46? WOW, that is near world record time.