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Sprint Starts A good start can make all the difference in a sprint because the athletes want to get out at the start of the race strong and fast.   In a sprint start, the athlete puts the "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. Another way to determine the power foot is to stand behind the athlete and give a little nudge. The foot that the athlete steps out with is the back foot for the start.            Skill Progression Your Athlete Can: Never Sometimes Often Identify start line Position snowshoes correctly behind start line Identify proper leg placement with power leg (front leg) forward Understand "Start" commands Lean forward slightly at hips and bend front knee slightly Position arms correctly Maintain start position with minimal movement Drive back leg forward Push off with front foot Stay low, using arms to drive the body Take wider steps to avoid overlap Transition through acceleration phase     Teaching Points   At Start Line Stand behind start line, relaxed, with power leg in front and tips of snowshoes behind line.   "Ready" Command Lean forward slightly at hips and bend front knee slightly (about 120 degrees), placing weight on ball of front foot. Hold opposite arm, from front foot, flexed in front of body. Hold other arm back slightly past the hip and bent. Stand as still as possible.   "Go" Command Drive back leg forward, leading with knee, swinging front arm back. Push strongly off ball of front foot, swinging the back arm forward forcefully. Stay low, using arms to drive body forward. Take wider steps when leaving the start line to avoid overlapping snowshoes.   Acceleration to Top Speed Use short, quick steps off the start line, allowing stride to increase in length as velocity increases. Gradually transition to a more upright sprinting position.   Faults & Fixes Chart   Error Correction Drill Reference When gun goes off, athlete stands upright Focus on first 2-3 strides Keep low Mark spot on track about 2-3 M in front of athletes for them to focus on. Front leg is not bent properly Bend front knee and lean forward Observation Arms incorrectly positioned Move arms into correct position Observation Drive off start line is not explosive Athlete's forward leg needs to forcefully push against snow One-foot takeoff launch Ghostbusters Game Athlete slips at start Reinforce correct snowshoe position and push off Observation Stomp Drill Athlete trips or falls Avoid snowshoe overlap by taking wider steps Observation Athlete loses balance Smaller steps Come out of lean sooner Balance drills Snow Write Drill Athlete lifts head too soon or not soon enough Adjust timing of when athlete lifts head Mark spot on track to have athlete look at until time to lift head Athlete doesn't accelerate to top speed Use short quick steps moving to longer strides to increase velocity Snowball Drill

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