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Practice
the sprint start: (Reverse
instructions for left-handed runners)
1. Have
student's line-up behind starting blocks set up in lanes
behind a starting line- (Have the starting block foot-pads
set 14-inche apart.) Right-handed athletes normally put
their left feet in the front blocks closest to the starting
line.
2. Give the command, 'On your marks', and have the front
row of students move forward in front of the blocks and
place both their hands on the track in front of the starting
line.
3. Have right-handed runners first place the right foot
on the rear block pad, then the left foot on the front block
pad, and place the right knee on the track. Both feet should
touch the track.
4. Have the runners place their hands behind the starting
line ... thumb and forefinger to the line ... high on the
fingers ... hands directly below their shoulders ... elbows
'locked' ... head in line with the spine ... and the back
and shoulders rounded.
5. Give the command "Set", and have the runners raise their
hips until their front legs are bent 90-degrees. Instruct
runners that the first response to the gun should be to
drive the left arm forward-and-up.
6. At "The Gun", as the arms drive from the track, the legs
will push and propel the runners forward. The right foot
should move off the block-pad quickly and contact the track
6-12 inches in front of the starting line.
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Practice
proper sprinting mechanics:
1. Have students vigorously drive their arms
forward (not across the body) to eye-level as they come
out of the starting blocks. The thumbs should be pointed
UO and the elbows bent at .90-degrees (the arms may straighten
out some on the down-swing).
2. The knees and feet should point straight ahead down the
track... not out to the side.
3. The facial muscles should be relaxed and the hands cupped,
but not clenched.
4. The arms should swing from relaxed, low shoulders. S.
Focus should be on achieving maximum stride frequency.
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