Who Invented the Starting Block?
You might think the starting blocks used today were created
by a great scientist, or coach, or perhaps an athlete. Wrong! The first starting
blocks were produced by a groundskeeper! In the days before the introduction of
synthetic track surfaces, competition was contested on cinder or clay tracks. In
order to produce the best start, athletes would dig two small holes in the track
to accommodate the push-off necessary to overcome inertia. This technique worked
well. It did however prove to be quite inconvenient for the man who was
responsible for grooming the track surface. Imagine having to fill those holes
after each race only to have the performers in the next round dig it up again.
The first starting blocks were not created to produce a
better start. They were constructed to preserve the running surface. The
starting blocks utilized today are not much different from the first models
introduced decades ago. The science of optimizing the use of the blocks,
however, has progressed .tremendously. Next, we will explore the best means to
maximize starting ability from both the crouched and standing start positions.
Where to begin
Though the "start" begins a race, we should not begin our
training focusing on this racing segment. Starting skills require great amount
of strength and power and neuro-muscular coordination. Once the athlete has
begun to develop some of these capacities, then work in and around starting
blocks is appropriate.
Before starting skills can be taught, we must first determine
the power-side and the smart-side of the athlete. As infants, our neurological
development takes on a distinct pattern. One side of the body becomes the
primary mover, while the other works in support. As a baby eats, one hands
brings food to the lips while the other holds the plate steady. We write with
the smart hand and hold the paper steady with the power-side hand. We kick with
our smart-side leg, while the power leg supports all of the body weight.
Generally, the hand you write with and the foot you kick with
represent the smart-side of the body. The smart-side foot is placed behind the
athlete in the starting position. The power-side will generate most of the force
from the front position.
The Learning Progression
Starting skills should be introduced with the upright
position first, and evolve towards the crouched start. Repeated studies show
that athletes who lack the strength, power, or technical skill needed for the
crouched start will actually produce slower sprint times with starting blocks
than without one! In competition, athletes should be allowed to use only those
starting skills which have been mastered. This may require starting blocks not
being used initially.
CATEGORY ONE: Falling Starts
The common thread running through this category of drills is
the body position assumed prior to the first movement. The athlete will allow
gravity to pull them forward until the torso is at about. 55-degrees with
respect to the running surface. As this position is achieved, the athlete
explosively begins to sprint and continues through a distance of at least
The Upright Falling Start .
The power-side foot is positioned just behind the starting
line, body weight on his shoe's spike plate, shin pointing forward so that the
knee is directly over the foot. The smart-side shoe grips the surface with the
spike plate and is positioned behind the body. For balance, the arms are in sync
with the legs with the right hand & left foot and left hand & right foot working
With pressure being applied through both the power-side and
smart-side spike plates, the athlete should feel his hamstrings and gluteus
muscles begin to fire as he allow his body to drift forward. Just before balance
is lost, the athlete applies maximum forces off both feet and explosively
accelerates forward. The skills learned in acceleration training are implemented
here. The breath is held for the first few strides of this starting action. The
desired application of forces is largely horizontal so hip extension on the
power-side is critical.
Upright Falling Start cues: "pressure on the spike plates", "push
from the hip".
The Squat Falling Start
Assuming the same position as in the last drill
with the feet set and arms synchronized, the hips lower into a squat position.
The power-side leg (front leg) should be bent at the knee in a 90- degree angle,
and the forward fall executed as before. As the desired body position is
reached, the athlete should explode into an acceleration pattern. If the athlete
finds it difficult to explode forward from this "squat" position, they are
clearly unprepared to execute a start from staring blocks in a crouched stance
until additional gains in strength and power are made.
Squat Falling Start cues: "lower the hips", "fully extend the power
The 3-Point Start
Here the ready position requires the power-side foot to be
4-6 inches from the starting line. In the squat stance, the smart-side or
forward hand is lowered to the starting line. A bridge position is created by
the hand with its thumb inside and four fingers held closely together outside.
The other hand is placed on the power-side hip. The athlete begins to fall
forward and quickly executes the start sequence with the smart-side hand thrown
back, and the other hand moving up and forward. The power-side leg must push
hard and the smart-side leg must press off the ground quickly.
Three Point Start cues: "push, press", "elbow back"
The 4-Point Start
Using the same ready position same as the previous drill,
both hands should rest on the power side knee, the shoulders dipped to
knee-level. The hips remain high and the athlete should feel the stretch in his
power-side hamstring. '
At the "set" command, both hands should drop to the starting
line. The hands assume the bridge position and the distance between the hands
should be the same as the grip distance in the bench press exercise. As force is
applied against the ground through both feet, the shoulders and hands will
counteract the forces applied by the legs, hips and gluteus. Holding his breath,
the athlete explodes out with double-leg drive. The sensation is like that of a
tightly wound spring that is freed.
Four Point Start cues: "double leg drive" , "chest up"
CATEGORY TWO: Standing Starts
Using a "standing start" position from the starting blocks
was pioneered early in the twentieth century and this technique has been used
randomly by the generations of sprinters that followed. The latest resurgence of
this method began in 1988. Charles Moye developed a starting block specifically
designed for a standing start. It has been used extensively in training and
competition on the high school level. Though the implement is legal on all
levels of competition, it has rarely been used in elite level competition.
Rationale for Using the Standing Start
The Standing Start technique allows most athletes to assume a
set position where the maximum amount of force can be applied in the least
amount of time. Athletes who can move more weight in less time from a quarter
squat position than a half or full squat in the weight room should use the
standing start. Those who can lift twice their body weight from a half squat are
well-suited for the crouched start.
Standard starting blocks with adjustable pedals can be set to
accommodate the Standing Start. However, stability and ease of use is an
advantage of the Moye Block which was designed only for this technique.
"Ready" Command Position
The front pedal of a standard set of staring blocks should be
set four to six inches from the starting line. The feet should load (curl) the
toes elastically and be positioned so the shoe is in touch with both the track
surface and the block pedal. The rear foot shoes should be placed the same way
on to the rear block pedal. Both hands rest on the front knee which should not
be bent, but merely unlocked. The shoulders should be lowered to knee-level and
the hips remain in a tall position.
"Set" Command Position
IAAF rules require both hands to be in touch with the ground
prior to the start for all races up to and including 400-meters. National High
School Federation rules, however, have no such requirement. Therefore the high
school sprinter can use a 3-point "set" stance while the college- level athlete
must use a 4-point starting position. The benefits of the 3-point stance include
one hand being free to hold a baton comfortably, and less flexibility being
required. The 4-point stance allows more force to be applied prior to the start
which is required to reduce block clearance time.
At the set command, in the 3-point start the smart-side hand
is placed on the track surface, and the other hand on the hip. In the 4-point
start, both hands are in touch with the track in a bridge position, bench press
grip distance apart. Force should be applied through both feet, keeping the hips
high and holding that last breath until the fourth step in the acceleration
CATEGORY THREE: The Crouched Start
The pedals on the starting blocks should be positioned so
that the power-side pedal is in front, and the smart-side pedal is back. Each
athlete should begin with the front pedal placed two heel- to-toe foot lengths
from the starting line, and the rear pedal positioned one and one-half foot
lengths from the front block. This simple guideline is very accurate because of
the relationship between an athlete's leg length and shoe size whose ratio is
remarkably consistent in all humans.
Facing the finish line, the athlete should squat down and
back into the blocks as if loading a spring. The spike plate of both shoes
should share contact with the track surface and the block pedal so the resulting
"curling" of the toes creates an elastic response. The hand are once again
placed in a bridge position, bench press grip apart. The head should not bow,
but rather should remain in alignment with the back.
The athlete should Inhale as he applies big forces to the
block pedals, then lift the hips up and lock in that position by countering the
force of the legs, hips and glutes with the shoulders, arms and hands. The
strongest athletes will show a 90-degree angle at the knee on the power-side
leg. Developing performers should allow for a more open angle stance.
At the gun, many actions must occur simultaneously and the
sprinter should continue to hold his breath so that maximum forces can be
applied to press off of the back block pedal and quickly recover the smart leg.
The back foot should stay low and close to the track. The power-side leg
executes complete hip extension which thrusts the body forward. The angle of the
power-side leg should is about forty five degrees when fully extended. Full hip
extension is critical.
While the power-side foot is pushing off, the smart-side arm
is thrown back, palm up and extended at the elbow. The other arm should come up
and forward with the chest as it rises upward. The power-side arm will take a
position just above the head as if shading the eyes from the sun.
When fully recovered, the smart-side foot is driven back into
the track surface. It should land approximately five foot lengths forward from
the rear pedal of the blocks with the hips positioned directly above the foot.
Extension of the smart-side hip then begins while the power- side leg is
recovered. In the strides that follow, the skills learned in the Acceleration
LadderTM training will be implemented.
Recommended Resources UK
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