Track Start

1
Track Start

• By
• Student Name

2
Kinds of Starts

• Standing Start
• Crouching 4 point Start
• 40 yard dash 3 point Start
• Block Start

3
Events

• 100m
• 200m
• 400m

4
The set-up

• Rear knee even with front foot
• Shoulders vertically above or slightly in front
  of hands
• Front leg 90 degrees
• Rear leg 120 degrees
• Stronger leg forward

Using the above measurements, starting block
settings can be calculated.
5
On your marks

• Crouching, hips below shoulders.
• Hands slightly wider than shoulder width
• Fingers form slight bridge
• Arms straight but not locked
• Head and neck in line with spine
• Relaxed breathing

6
Get Set

• Hold your breath
• Hips rise above the shoulders
• Feet pushed hard into the blocks
• Lower body muscles engaged include gluteus
  maximus, quadriceps, gastrocnemius, soleus
• Upper body deltoids, triceps, hand flexors

7
Go

• Exhale
• Drive lead leg back into block
• Drive back leg forward into high knee action
• Drive arms hard, opposite legs

8
Keep Going

• Keep low and drive
• Body at 45 to 60 degrees from the ground
• Straight line from extended rear leg through
  spine and neck

9
Acceleration Phase

• Continue to lean forward, driving arms
• Shoulders should be back, relaxed, and square in
  the lane
• Arms move forward and backward only, never across
  the body
• Push off the toes
• Body transitions into a full sprinting stride,
  athlete looks tall, moving smoothly

10
Muscle Engagement

• Driving leg gluteus muscle group, knee
  extenders (quadriceps), gastrocnemius, soleus
• Lead leg Hip Flexors (rectus femoris,
  iliopsoas, tensor fascia latae), Knee Flexors
  (biceps femoris, semitendinosus, semimembranosus)
• Arm opposite leg in hip extension is in shoulder
  extension (posterior deltoid, latissimus dorsi
• Arm opposite leg in hip flexion is in shoulder
  flexion (anterior deltoid, pectoralis major)
• Spinal erectors, abdominals and obliques being
  used to support and stabilize the body
• Muscles NOT to be used shoulder elevators,
  neck, facial muscles

11
Tips

• The anaerobic energy system needs to be trained
• High Intensity (90-100 of full speed) for short
  distances, with long rest intervals.
• Full body weight training, including power
  exercises