Sprint races are won in the first 10 yards. The start matters. Three-point start (one hand down, two feet down) is the basic version. Build the position before adding starting blocks.
What you need: A track or flat surface, a coach to call the start.
Setup: Runner at the starting line.
How to run it:
- Show the position: dominant foot forward (about a shoe length behind the line), other foot back, dominant hand on the ground beside the front foot.
- Weight loaded on the back leg. Hips up. Eyes down at the ground.
- Coach calls “set.” Runner lifts the hips so they’re slightly above the shoulders.
- Coach calls “go.” Runner explodes forward with the back leg.
- Sprint 20 yards. Walk back. Do 5 reps.
What to watch: First step direction. The first step should be forward, not up. Up means the runner stands tall too fast. Forward means they stay low and accelerate.
If they’re struggling: Drop the hand. Use a standing start.
If they’ve got it: Add starting blocks. Or add a partner racing to add competitive pressure.