RULES
In the blocks, your hands and feet are not allowed to touch or cross the line but your upper body and head can.
You are allowed to take 2 steps on the lane-lines before you get disqualified.
SETTING THE BLOCKS
Whatever foot they jump off of should be the front leg. In most cases, right-handed people have their left leg forward and left-handed people have their right leg forward
The front foot should be about two foot lengths away from the starting line. The back foot should be about 3 foot lengths away from the starting line. These are just guidelines and all blocks should be adjusted for proper form.
If you are starting on a curve, point your blocks towards the apex of the curve. In this case, only your right hand will be right next to the starting line. Keep your hands parallel with your shoulders and the front of the blocks.
The angle of the back pedal should be slightly more upright than the front pedal. The front pedal should be at a 45 degree angle. Always have someone hold their blocks to ensure stability.
WHEN "ON YOUR MARKS IS CALLED!"
Stand in front of the blocks
To stimulate the nervous system:
a) Jump up and down and fire the knees up in the air
b) Fire the feet quickly
Take your time getting into the blocks. Do not be the first one in the blocks but do not be the last one either.
The longer you are in the blocks, the better chance you have of false-starting.
STANCE BEFORE "SET!"
LEGS/FEET
Each foot should be place flush on the pad. About 1 cm of the front of each foot should be touching the track. Feet should be pointing towards the starting line. Sit down into the blocks and rest your butt on your calves.
BACK/HEAD
The back should be flat and the head should be relaxed and looking at the track.
SHOULDERS/HANDS
Hands should be parallel to the starting line with the index finger and thumb as close to the line as possible. The hands should also be slightly wider than shoulder width apart.
The shoulders should be directly above the hands.
They should be balancing on their finger-tips and their should be a triangle formed with thumb, index finger, and the track.
STANCE AFTER "SET!"
Do not immediately pop up. Be the last person to get into the set stance.
LEGS/FEET
The front leg should be at a 90 degree angle which will also cause the shin to be at a 45 degree angle. The back leg should be at a 120 degree angle. The ankle joints should be at 90 degree angles.
Each foot should be place flush on the pad. About 1 cm of the front of each foot should be touching the track. Feet should be pointing towards the starting line.
BACK/HEAD
The back should be flat and angled towards the track.
The head should be in neutral position and on the same line as the back. If a player has trouble with this, tell them to look at their feet with their eyes. You should not be able to see any creases in their neck. If the chin is tucked into the chest, the head will "jack-nife up" and make the upper body pop up to a vertical position. If the head is looking forward, the nerves in the spine will be pinched and the nervous system will not be able to fire correctly.
HANDS
Hands should be parallel to the starting line with the index finger and thumb as close to the line as possible. They should be balancing on their finger-tips and their should be a triangle formed with thumb, index finger, and the track. The thumbs should be directly underneath the arm pits. If a person is too weak to hold the set position, rotate the elbows to the outside to lock the arms.
WHEN THE GUN GOES OFF
LEGS/FEET
Push off of both pedals with equal force and explode out at about a 50 degree angle. This action is very violent and done with maximum force. You will feel more pressure on the inside balls of your feet.
The back foot will step straight forward and land about on the starting line. Do not lift the heel to the butt. Bring the foot horizontally and parallel to the ground. If your first step is too far out in front of the line, you will put the brakes on. If your step is too short, your body will be too low.
Do not step to the outside to try to get going. If you have to step to the sides during your start, then your body angle is too low.
UPPER BODY
The opposite arm of the back leg will fire forward and the other arm will fire backwards. If the arms fire to the side, then the legs will have to move to the side to compensate for the arm action. It will make the runner look like they are "speed skating."
The body should be in a straight line that goes from the head to the heel.
The torso should be at about a 60 degree angle so the feet are behind the body.
If an athlete is trying to stay low by bending at the waist instead of having a good forward lean, they will also start "speed skating."
The head should be aligned in the neutral position with the spine. Do not look up too early because the body will then come up too early. Eyes should be looking towards the ground but do not tip your hip towards the ground.
The entire body will slowly and fluidly progress from a slight lean forward to a tall upright running position. You should be in the tall upright position by about 20 yards from the blocks.
RUNNING FORM
TORSO/HEAD
The upper body should be just slightly ahead of vertical. If you flex your stomach, that is where they shoulders should sit.
The shoulders should be relaxed and down. Do not shrug your shoulders.
The head should be in neutral position aligned with the spine. Find a spot out in the horizon to watch so your head will not tilt backwards or lean forward.
The face should be relaxed and you should feel your lips bouncing while you run.
ARMS
The arms should be locked at about 90 degree angles. Elite althletes will have obtuse angles on their back-swing and right angles at the front of their front-swing.
Concentrate on firing the elbows backwards. The shoulder muscles will stretch and then they will fire the arms forward. You will then be able to bring the arms forward without using any extra energy.
Drive the arms forward but do not let the hand get higher than the chin.
The hands should be relaxed. They should not be balled into a fist nor should they be forced to be completely open.
Moving the arms faster will cause the legs to move faster also.
If you start getting tired, move the arms with a higher frequency, not a bigger range of motion.
LEGS
Knees should be fired up and out. Knees should not go hire than the hips because that will inhibit forward progress.
On the way up, the heel should be brought close to the butt.
Then the lower leg should be extended forward.
After the leg is extended, the foot should strike right under the hip.
FEET
The toes should be pointed up at all times in dorsiflex position.
Only the ball of the foot should hit the ground. If the heel hits first, the brakes will be put on.
RUNNING THE CURVE
All normal running techniques shoul continue except:
The body should slightly lean into the curve but the body should still be in a line.
The outside arm should slightly come across the body.
The force of the feet should be pressing slightly outward.
Hug the line as close as possible. You can take 3 consectutive steps on the line before you are disqualified.
If you are looking to pass someone on the straight, start accelerating 2/3 of the way through the curve so you have enough speed to "sling-shot" around them.
You can pass on the curve if you are going to completely blow past them. If you pass on the curve, hug the other runner as tightly as possible.
LEANING AT THE FINISH LINE
Right before the finish line, dip the head and chest across the line. Even if you are winning, you should still dip to get the best time possible.
The time is decided when the chest or shoulder crosses the finish line. Because of this, always lean and turn towards the camera/timers.
DO NOT CELEBRATE UNTIL YOU HAVE CROSSED THE FINISH LINE!!!!!!!!!!!!!!!!!!!!!
Gradually slow down and do not immediately put on the brakes. This will cause leg injuries.
Do not stand still when you are done with your race. Walk around and do not let the lactic acid build-up.
EVENT CONSIDERATIONS
100
This is a maximum effort race for the entire race.
All runners accelerate for about the first 40 m, maintain their speed for the next 40 m, and decelerate over the last 20 m.
Proper running form and proper conditioning will reduce the amount of deceleration.
Maximum speed is acheived around the 50 m mark.
You cannot improve your 100 m time unless you improve your 40 m time.
200
This is a maximum effort race for the entire race. There is not any type of pacing at all during the race.
Concentrate on running the curve at maximum speed and then try to hold that speed through the finish line.
Proper running form and proper conditioning will reduce the amount of deceleration.
You cannot improve your 200 m time unless you improve your 100 m time.
During the 2nd 100 m, quick strides should be the emphasis instead of over-striding.
400
The first 200 m should be run within 2 seconds of your best 200 m time.
You cannot improve your 400 m time unless you improve your 200 m time.
Proper running form and proper conditioning will reduce the amount of deceleration.
Relax your shoulders and reduce your arm swing during the second 100 m.
Concentrate on running the second curve so you will not lose the momentum of your first 200 m.
During the last 100 m, concentrate on speeding up your arms. That will allow you to keep your legs moving at maximum speed.
During the last 100 m, quick strides should be the emphasis instead of over-striding.
VIDEOS
2008 100m Final 1996 200m Final 2004 400m Final
INFORMATION:
http://www.trackstatsonline.com/Website/HOMEPAGE.cfm
RECORDS:
TECHNIQUE:
STARTING TECHNIQUE AND RUNNING FORM