Block StartsWendy Truvillion

Preliminary Settings and Positions (“On your marks”)

* Front Pedal is 1 ½ - 2 foot lengths from the line (or .55 x leg length) * Back Pedal is 2 ½ - 3 foot lengths from the line (or .42 x leg length from

front block) * Hands are shoulder width apart * Index finger and thumb are at the starting line (not touching) * Weight supported on thumb-index finder bridge * Shoulders positioned above the hands to keep weight distributed evenly

so as to not overload the quick side * Head (relaxed) in neutral alignment with neck and back * Hips lowered and relaxed * Body weight resting on rear knee * Toes or ball of front in contact with track and firmly against the pedals

Starting Position- Balance- Posture

“Set” Position * Lift hips smoothly above the shoulders (lock-in) * 90 degree angle (front leg – power side) and 120 degree (back leg –

quick side) flexion in knee **NOTE: angles less than 90 will correlate with lower power production.

* Shin angle is acute (less than 90 degrees); enhances the ability to apply force to overcome the body’s inertia

* “full footed” pressure against block pedals ***NOTE: force application comes from gluts and hamstrings – pre-tension desired to minimize

movement time and eliminate a conscious pushing with the real leg at the gun * Shoulders above the hands to maximize force application

***NOTE: Do not shift shoulders over the start line, it will adversely affect angles at knee and hip * Head in relaxed, neutral alignment with spine * Cue motor response: have athlete focus on their first movement (motor), not the gun

(sensory)

Start: SetBack strong and straight

Balance: Front to back, left to right

Joint angles favorablefor force application

Movement of the Start (“GO”) * Extension of quick side (left) arm to contribute to force production of the

power side (right) leg * Rear leg (left) “press” quickly extends, then flex (punch the knee) * Front leg (right) “push” quickly extends completely and forcefully * Extension of both hips (simultaneously) will initiate full extension of both

legs to propel C of M forward ***NOTE: force must come from gluts and hamstrings to create hip extension

* Head remains in neutral alignment with spine * Arms split powerfully, simultaneously (“shade sun”) * Body explodes (displaces) forward and upward * Shin angle remains unchanged; thus, contributing to movement of C of M forward * Low foot recovery from pedals; no heel to butt recovery * Punch the Knee!

Recruit: Rear leg-Front leg

1

2

Rear Foot 3

Rear Foot 4

Recruit: Gluts & Hams

Recruit: Gluts, Hams, Quads

Recruit: Quads, Gastroc, Soleus

Shin Angle 1

Shin Angle 2

Shin Angle 3

Shin Angle 4

Shin Angle 5

Shin Angle 6

Shin Angle 7

Shin Angle 8

Departure * Athlete is airborne, not walking from the blocks * Each successive stride is the result of increasing

velocities and decreasing acceleration values Ankle-hip distance is progressively reduced Shin angles increase Negative foot speed increases

* Backside mechanics decrease * Frontside mechanics increase * Pattern of foot placement increases

Ground contact time decreases

Questions and Answers

Thank You! Reference: USATF Coaches Education Level I and II Curriculum Manual, 2006