Track StartTrack Start

ByByStudent NameStudent Name

Kinds of StartsKinds of Starts

Standing StartStanding Start

Crouching 4 point Crouching 4 point StartStart

40 yard dash 3 point 40 yard dash 3 point StartStart

Block StartBlock Start

Events Events

100m100m

200m200m

400m400m

The set-upThe set-up

Rear knee even with Rear knee even with front footfront foot

Shoulders vertically Shoulders vertically above or slightly in front above or slightly in front of handsof hands

Front leg 90 degreesFront leg 90 degrees

Rear leg 120 degreesRear leg 120 degrees

Stronger leg forwardStronger leg forward

*Using the above measurements, starting block settings can be calculated.

On your marksOn your marks

Crouching, hips below Crouching, hips below shoulders.shoulders.

Hands slightly wider than Hands slightly wider than shoulder widthshoulder width

Fingers form slight bridge Fingers form slight bridge

Arms straight but not Arms straight but not lockedlocked

Head and neck in line Head and neck in line with spinewith spine

Relaxed breathingRelaxed breathing

Get SetGet Set

Hold your breathHold your breath

Hips rise above the Hips rise above the shouldersshoulders

Feet pushed hard into the Feet pushed hard into the blocksblocks

Lower body muscles Lower body muscles engaged include gluteus engaged include gluteus maximus, quadriceps, maximus, quadriceps, gastrocnemius, soleusgastrocnemius, soleus

Upper body – deltoids, Upper body – deltoids, triceps, hand flexorstriceps, hand flexors

GoGo

ExhaleExhale

Drive lead leg back Drive lead leg back into blockinto block

Drive back leg Drive back leg forward into high forward into high knee actionknee action

Drive arms hard, Drive arms hard, opposite legsopposite legs

Keep GoingKeep Going

Keep low and driveKeep low and drive

Body at 45 to 60 Body at 45 to 60 degrees from the degrees from the groundground

Straight line from Straight line from extended rear leg extended rear leg through spine and through spine and neckneck

Acceleration PhaseAcceleration Phase

Muscle EngagementMuscle Engagement

Driving leg – gluteus muscle group, knee extenders (quadriceps), Driving leg – gluteus muscle group, knee extenders (quadriceps), gastrocnemius, soleusgastrocnemius, soleus

Lead leg – Hip Flexors (rectus femoris, iliopsoas, tensor fascia latae), Knee Lead leg – Hip Flexors (rectus femoris, iliopsoas, tensor fascia latae), Knee Flexors (biceps femoris, semitendinosus, semimembranosus)Flexors (biceps femoris, semitendinosus, semimembranosus)

Arm opposite leg in hip extension is in shoulder extension (posterior deltoid, Arm opposite leg in hip extension is in shoulder extension (posterior deltoid, latissimus dorsilatissimus dorsi

Arm opposite leg in hip flexion is in shoulder flexion (anterior deltoid, Arm opposite leg in hip flexion is in shoulder flexion (anterior deltoid, pectoralis major)pectoralis major)

Spinal erectors, abdominals and obliques being used to support and Spinal erectors, abdominals and obliques being used to support and stabilize the bodystabilize the body

Muscles NOT to be used – shoulder elevators, neck, facial musclesMuscles NOT to be used – shoulder elevators, neck, facial muscles

TipsTips

The anaerobic energy system needs to be The anaerobic energy system needs to be trainedtrained

High Intensity (90-100% of full speed) for short High Intensity (90-100% of full speed) for short distances, with long rest intervals.distances, with long rest intervals.

Full body weight training, including power Full body weight training, including power exercises exercises