Sprint Start

[joesdad]

Are you familiar with the various start block positions?

My son is a 6'1", 150 lb. senior and consistently led in 100m and 200m times in our state last season. We created a bit of news by switching to a standing start (modified 2 point moye stance) in mid-season. The reason for this was that in early season we watched him stumble and swerve out of the bunch start and have to catch up to the pack before he passed it in the last 30m.

The first thing we did was try a "medium" crouch with more space between front and back feet. This helped get him straighter and up a little faster. His times improved a little.

- We noticed his back leg (first footprint) came out a little longer, reducing total number of strides, and he got into the sprint position sooner.

- He is tall, long legs, and doesn't look like most of the guys in the set position. His back is more horizontal, where they look a little more raised in the rear.

Next we compared the medium start with a standing start in 20m tests. He was .25 seconds consistently faster from the standing start. Again, his stride totals were reduced and his first footstrike was longer. He got upright even sooner. His times got slightly better again.

The problem was that he couldn't really nail a good posture balance for this and by State meet was gun-shy; he d-q'ed on 100m (flinched at set) and then in the 200m he came out late, but went on to win the 200m in State record time anyway.

This year he wants to go back to a medium crouch again as it seems safer; psychologically and physicaly in terms of false starts.

Any comments or suggestions?

[George Payan]

Regardless of the position used in starting, the mechanics involved remain the same. Weight balanced on hands and feet. Front foot placed appoximately 2 foot-lengths and rear foot placed 3 foot-lengths behind the starting line. Feet firmly in contact with ground or pedals of starting blocks. Head aligned so neck and spine form a line to the hips. Shins parallel and at a low angle with the ankle behind the knee. Apply force with both legs using gluts and upper hamstring to initiate the start.

Recommendations are from the model of training from Gambettas Pal system for straight-ahead speed.