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Block StartsWendy Truvillion
Preliminary Settings and Positions (“On your marks”)
* Front Pedal is 1 ½ - 2 foot lengths from the line (or .55 x leg length) * Back Pedal is 2 ½ - 3 foot lengths from the line (or .42 x leg length from
front block) * Hands are shoulder width apart * Index finger and thumb are at the starting line (not touching) * Weight supported on thumb-index finder bridge * Shoulders positioned above the hands to keep weight distributed evenly
so as to not overload the quick side * Head (relaxed) in neutral alignment with neck and back * Hips lowered and relaxed * Body weight resting on rear knee * Toes or ball of front in contact with track and firmly against the pedals
Starting Position- Balance- Posture
“Set” Position * Lift hips smoothly above the shoulders (lock-in) * 90 degree angle (front leg – power side) and 120 degree (back leg –
quick side) flexion in knee **NOTE: angles less than 90 will correlate with lower power production.
* Shin angle is acute (less than 90 degrees); enhances the ability to apply force to overcome the body’s inertia
* “full footed” pressure against block pedals ***NOTE: force application comes from gluts and hamstrings – pre-tension desired to minimize
movement time and eliminate a conscious pushing with the real leg at the gun * Shoulders above the hands to maximize force application
***NOTE: Do not shift shoulders over the start line, it will adversely affect angles at knee and hip * Head in relaxed, neutral alignment with spine * Cue motor response: have athlete focus on their first movement (motor), not the gun
(sensory)
Start: SetBack strong and straight
Balance: Front to back, left to right
Joint angles favorablefor force application
Movement of the Start (“GO”) * Extension of quick side (left) arm to contribute to force production of the
power side (right) leg * Rear leg (left) “press” quickly extends, then flex (punch the knee) * Front leg (right) “push” quickly extends completely and forcefully * Extension of both hips (simultaneously) will initiate full extension of both
legs to propel C of M forward ***NOTE: force must come from gluts and hamstrings to create hip extension
* Head remains in neutral alignment with spine * Arms split powerfully, simultaneously (“shade sun”) * Body explodes (displaces) forward and upward * Shin angle remains unchanged; thus, contributing to movement of C of M forward * Low foot recovery from pedals; no heel to butt recovery * Punch the Knee!
Recruit: Rear leg-Front leg
1
2
Rear Foot 3
Rear Foot 4
Recruit: Gluts & Hams
Recruit: Gluts, Hams, Quads
Recruit: Quads, Gastroc, Soleus
Shin Angle 1
Shin Angle 2
Shin Angle 3
Shin Angle 4
Shin Angle 5
Shin Angle 6
Shin Angle 7
Shin Angle 8
Departure * Athlete is airborne, not walking from the blocks * Each successive stride is the result of increasing
velocities and decreasing acceleration values Ankle-hip distance is progressively reduced Shin angles increase Negative foot speed increases
* Backside mechanics decrease * Frontside mechanics increase * Pattern of foot placement increases
Ground contact time decreases
Questions and Answers
Thank You! Reference: USATF Coaches Education Level I and II Curriculum Manual, 2006