Is
this the most efficient position to effectively accelerate?
Align the blocks in
the direction of the sprint start in your lane. To begin, place
the starting blocks one-foot length from the starting line. The
front pedal is two feet length from the starting line. Next, place
the rear pedal three feet lengths from the starting line or place
the front pedal one and one-half to two feet lengths from the
starting line. Place the rear pedal two and one-half to three
feet lengths from the starting line. Both hands and fingertips
are placed on the track behind the starting line.
This
is the most efficient starting position:
Before you teach the
sprinters the block start, ask your sprinters which leg they kick
the ball with. The foot that kicks the ball is your quick leg.
The quick leg is placed on the front pedal.
Teaching
the sprinters the block start:
To determine the approximate
placement of the feet, tell your sprinters to put both knees on
the track as close to the starting line without touching the starting
line. Knees are bent at 90 degrees. Get down on all fours extending
the body over the starting line. Your hands will be approximately
one foot and one-half to two feet in front of the starting line.
Hands are directly under the shoulders and toes are curled under.
Mark the placement of the quick foot. The front pedal is closet
to the starting line. The foot of the leg that is placed on the
front pedal is your quick leg.
To determine the approximate
placement of the back foot, remain on all fours after marking
the placement of the quick foot, stand up and measure one foot
from the quick foot. The back foot will be placed on the back
pedal.
Measure the placement
of the toes of each foot now that you have learned to measure
the distance with your feet, hands and fingers. When you travel
to compete, starting blocks are different. You will be able to
make minimal adjustments and you will be consistent at setting
of the blocks.
Wait for the commands
behind the blocks. When the official starts with the first command,
jump with the heels to the butt three times with intensity to
start firing of the neurological system. Place your hands on the
track to make the adjustments with your feet.
"On
your marks"
The athlete first places
the quick leg in the front pedal and then places the foot in the
rear pedal. The heels are off the pedals and the toes are curled
under and touching the track. The rear leg knee is resting on
the ground. Position hands behind the starting line. Hands are
approximately shoulder width apart and behind the line forming
a bridge of support with the fingertips and thumbs.
"Set"
Both legs are lifted
from the ground. Both legs are flexed. Front knee at approximately
90 degrees. Back knee at approximately 120 degrees. Hips are brought
slightly higher than shoulders. Shoulders are directly over the
hands. Eyes do not focus on any one point. Arms straight, but
are not locked at the elbow joint. Focus is on driving out of
the starting movement. Drive off the footpads of both blocks with
a longer force application against the front block. Next, concentrate
on moving the hands quickly to initiate movement out of the blocks.
Rear side hand backward and front side hand forward. The force
applied by the rear leg is short and explosive. The front leg
extends forcefully to provide needed drive out of the blocks.
The body moves both forward and upward.
Coach George Payan
www.coacheseducation.com
"Helping Coaches Coach"
