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Starts A good start can make all the difference in any track event, regardless of the distance. At the start of a race, athletes want to get out strong and fast. There are two primary types of starts — the stand-up and the block start. In sprint events, athletes use stand-up or block starts. In distance events, athletes use the stand-up start.   Power Foot In this start, the athlete puts his/her "power foot" forward for a strong launch. Determining the power foot can be easily accomplished by having the athlete pretend to kick a ball. The foot that is used to kick the ball is the back foot. The foot that is used to support the body is the front foot, the power foot.   Stand-Up Start Teaching Points   The fundamentals of the start involve three commands: "on your mark,, "set" and "go." Note that "go" can be a starter's pistol or whistle.   "On Your Mark" Command   The "on your mark" command is used when the athlete comes to the starting line to begin the race. Stand behind start line, relaxed, power foot in front. Place toe of back foot behind the heel of front foot, about 20-30cm. Look up slightly, focusing 2 meters ahead.   "Set" Command (Note: Not used in races longer than 400m)   On the "set" command the athlete must become as still as possible. Bend front knee slightly — about 120 degrees, placing weight on ball of front (power) foot. Hold arm opposite from front foot flexed in front of body. Hold other arm back, hand closed slightly past the hip. Stand as still as possible.   "Go" Command — Sound of the Starter's Pistol or Whistle   The "go" command is for the athlete to start moving. The "go" command is usually created by the sound of a starter's pistol or other device, such as a whistle. Drive back leg forward, leading with knee, swinging front arm back. Push strongly off ball of front (power) foot, swinging back arm forward forcefully. Stay low, using arms to drive body forward.   Block Start Each athlete needs the blocks set in a way that is comfortable to him/her. Whether to learn, train on and use blocks is an individual decision that should be discussed between the athlete and coach. Note: These are general guidelines and may not apply to every athlete depending on physical ability or range of motion.   Teaching Points   Setting the Blocks Align blocks in direction of start. Place starting blocks one-foot length from the starting line. Place front pedal two foot-lengths from the starting line. Place rear pedal two and one-half to three foot-lengths from starting line or approximately one foot-length from the front block. Note: The front and back pedals will have to be adjusted depending on the athlete's preference. When you travel to compete, starting blocks are different. However, your athlete will become able to make minimal adjustments, and you will become consistent at setting of the blocks.       "On Your Mark" Command Kneel. Place feet firmly against pedals so toes barely touch ground, with the power foot in the front pedal. Heels are off the pedals and the toes are curled under and touching the track. Rear-leg knee is resting on the ground. Place hands shoulder-width apart behind start line. Place fingertips down, thumbs pointing in toward each other, creating an arch between the index fingers and thumb, parallel to the start line. Roll body forward slightly, keeping arms straight and rigid but not locked. Distribute weight evenly over hands and back knee. Hold head up in line with spine. Focus on a spot a few meters in front of start line.   "Set" Command From "on your mark" position, lift hips from ground slightly higher than shoulders, front knee bent approximately 90 degrees, back knee bent 110 degrees to 120 degrees. Keep arms straight, but not locked. Distribute weight evenly over hands. Focus 2 meters down track. Back and head form a straight line. Concentrate on reacting to sound of gun or start command - driving out of blocks.   "Go" Command — Sound of the Gun or Whistle From "set" position, at the sound of the starter's pistol or start command, thrust back knee and opposite arm forward strongly. Drive off footpads of both blocks. Keep the body low, pushing off the power foot hard, fully extending leg. Continue driving legs and arms forward, accelerating into full sprinting stride. Concentrate on moving the hands quickly to initiate movement out of the blocks.   Acceleration to Top Speed Use short, quick steps out of blocks, allowing stride to increase in length as velocity increases, gradually standing up. Should be inclined forward for first 5-6m, fully upright at 25-40m. Make sure feet strike ground directly under the center of gravity. Use the arms vigorously, bringing loosely-closed hands to chest line during upswing and stopping them at back side of hips on downswing.   Faults & Fixes Chart   Error Correction Drill/Test Reference Stand up start — When gun goes, athlete stands up. Focus on first 2-3 strides. Keep low. Mark spot on track about 2-3 meters in front of athletes for them to focus on. Block start — Front knee is bent less than 90 degrees or more than 90 degrees. Less than 90 degrees — move starting block back because it is set too close to line. More than 90 degrees — move block forward. Observation Block start — Athlete's shoulders are not far enough forward. Move shoulders forward until they are slightly in front of hands. May need to move blocks forward. Put mat in front of starting block and see how far athlete can lean forward without falling. Block start — Drive out of blocks is not explosive. Athlete's forward leg needs to forcefully push against the block Jump into air from set position. Jump into air and land in set position.   Coaches' Tips for Starts — At-a-Glance Tips for Practice Front leg pushes back forcefully to provide needed drive out of blocks. Body moves both forward and upward. Do repeat starts for 10, 20 and 30 meters while maintaining good sprinting form. Concentrate on reacting to the sound of start command. Emphasize using arm action to get out of blocks quickly. Emphasize using force against ground or block pedal. Emphasize that the back foot needs to go beyond starting line on first step. Place colored tape two meters in front of start line on which athlete can focus. Emphasize first moving back foot forward and front arm back. Practice moving arms and back foot at sound of pistol or start command. Physically manipulate athlete's feet and arms to get them into proper position.   Tips for Competition Remind athletes to raise hand if having trouble with blocks or getting set. Take time to set blocks correctly. Remind athletes to back into their blocks. Get a routine and stick with it. Remain relaxed — breathe.

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