WHAT
IS THE OBJECTIVE OF THE SPRINT START?
WHAT
IS THE OBJECTIVE OF THE SPRINT START?
Place the body in a position to overcome inertia in the shortest possible time and place the sprinter in the most effective position for the continued maximum application of force during the acceleration phase of the race. Race phases are 1) Reaction time; 2) Block clearance; 3) Acceleration; 4) Maintenance of maximum velocity; 5) Deceleration; 6) Finish.
WHAT ARE THE TYPES OF BLOCK SPACING CONFIGURATION?
WHAT START IS THE BEST?
Tests have shown the medium start to be the best because it gets the runner in the proper posture angle to create the best thrust out of the blocks (45 degree body angle or line of force).
HOW DO YOU DETERMINE THE PLACING OF THE BLOCK AND THE PEDAL POSITION?
“1-2-3 Rule”
#1 Nose of the block the length of one of your feet behind the starting line. (Measure from the back of the line.)
#2 Front pedal (quick leg) is set three lengths of your foot behind the starting line.
#3 Back pedal (quick leg) is set three lengths of you foot behind the starting line.
Then count the block spacing holes. Place the athlete in the set position in the blocks; examine the leg angles at the knee. The strongest leg (front) at 90 degrees (short lever is a strong lever) and the quick leg (back) is at 130 degrees (long lever is fast lever). Adjust as necessary. You can use a cloth measuring tape to set the nose and pedals if you like.
WHAT IS THE WAY TO TEACH ATHLETES HOW TO GET INTO THE BLOCKS?
1. Begin setting your blocks as soon as the lane is clear. The starter will usually tell the competitors to “Set your blocks.”
2. Follow the 1-2-3 Rule. (Know the hole spacing for both pedals). (Measure?)
3. Enter block from the front and feel the position of “on your mark” first. Then move to the “set” position and the 2-3 hip raises. If it feels right, leave it, if not adjust.
4. After completing #3, stretch your hamstrings with toe touches, etc. then practice the entry into the blocks and all phases of the start. Get comfortable with the starting line.
5. On the command for the runners to go to “on your marks”, move to the front of the starting line, touch your toes, do 2-3 power jumps/tuck jumps and enter the blocks in the following sequence:
A. Kneel on both knees at the starting line.
B. Stretch front leg and place in pedal—toe must touch the track surface.
C. Stretch rear leg and place in pedal—toe must touch the track surface.
D. Lean forward with hands slightly wider than shoulders, unlock elbows, form thumb fingers into a V-tent and place head in a comfortable position. (See Figure 1)
WHAT IS THE WAY TO TEACH THE ATHLETE TO PREPARE TO GET OUT OF THE BLOCKS?
1. Concentrate on the starter and the gun report.
2. On the command “SET”: (See Figure 2)
A. Raise the hips slightly above the shoulders—hips, shoulders, head in natural alignment. (Knee angles between 130 degrees – to 90 degrees.)
B. Force heel (back) onto the pedal for the stretch reflex.
C. Eyes on the track—mind your business, concentrate
D. Forward lean should no be so there is too much or too little pressure on the hands (watch knee angles). See Figure 2.
E. Concentrate and be anticipating the gun.
WHAT DO WE DO WHEN THE GUN GOES OFF?
1. Leg action:
a. Drive off both blocks – pressure on the pedals
b. Quick leg uses reflex action to initiate forward drive towards the first step.
c. Strong leg drive body upward and forward towards 45 degree body angle (See Figure 3).
d. Strong leg maintains contact with the pedal and drives off the pedal to create a “line of force” through the ankle, knee, hip, shoulders and head – 45 degree angle (See Figure 3).
2. Arm action:
a. Leg drive forces arms/hands up from the track.
b. Elbows stay close to the body.
c. Arms drive independently of the shoulders forward and backward opposite of the leg action (See Figure 4).
d. Keep the arm drive in time with the legs.
e. Arm action leads the leg action at the beginning of each stroke, the synchronizer. (See Figure 5)
WHAT ARE THE NEXT TEACHING POINTS?
1. Speed of efficient acceleration – After we have cleared the blocks, the second and third strides “”set up” the acceleration pattern. The start is designed to place the body in a position (45 degrees) to begin the proper acceleration pattern for the event. Force needs to be applied backward and downward on the track surface. The first stride is the shortest and takes the most time. The second stride is slightly longer and quicker. The third is longer and quicker yet, etc. this process continues, creating a smooth blending of increasing stride length and stride frequency as the body rises until the longest and quickest stride position produces maximum velocity at the correct place in the race (100m = 60-70m; 200m = 110-120m; 400m = 270-280m).
2. Maintenance of maximum velocity – Upon attaining maximum velocity, the athlete should try to maintain speed and not try to increase speed at this point. The athlete needs to relax, stay in the proper sprinters running form*, allow the extremely rapid switch in the muscles from contracting to relaxation in as skillful manner as possible, maintain the force and angle of the drive on the track, and DO NOT PRESS.
a. Run tall – slight forward lean
b. Arms bent at 90-100 degrees
c. Eyes straight ahead
d. Elbows down
e. Thumbs up
f. Push off big toe
g. Leg action – heel, toe, knee up
h. Feet straight ahead
i. Opposite arm – opposite knee
j. Smooth – do not bounce or waver
k. Relaxed
l. Normal breathing – do not hold breath
m. Concentrate
3. Lessening the degree of deceleration – The final strides of any sprint race will have a gradual, unnoticed deceleration, if you run correctly. Do not fight deceleration, do not disrupt the smooth running form and pattern you’ve established. DO NOT PRESS! RELAX. RUN WELL. Keep your force application downward and backward. You must “slow down the least” to “finish the best”.