Starting blocks let the runner push against a fixed surface, generating more force off the start. Setting them up right and getting into the position takes practice. Once mastered, blocks add 1-2 tenths to a 100m time.
What you need: Starting blocks, a track, a starter (coach with a call).
Setup: Place blocks on the line. Front block 2 foot-lengths behind the line, back block 1 foot-length behind the front block.
How to run it:
- Set the blocks. Front foot in the front block, back foot in the back block.
- “On your marks”: kneel on back knee, hands placed shoulder-width on the ground.
- “Set”: hips lift so they’re above the shoulders.
- “Go”: explode out, push hard against both blocks. First step forward, not up.
- Sprint 30 yards. Walk back. Do 6 reps.
What to watch: The push. Are both feet pushing equally hard? Many runners only push with the front leg. Both legs drive.
If they’re struggling: Drop the blocks. Use a three-point start.
If they’ve got it: Add competition. Two runners side by side, race 30 yards.