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STARTING TECHNIQUE AND RUNNING FORM

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Saved by Adam Szabo
on February 1, 2010 at 11:20:18 am

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.

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

STANCE BEFORE "SET!"

LEGS/FEET

Each foot should be place flush on the pad. No part of their feet should be on 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.

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 about shoulder width apart. 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!"

LEGS/FEET

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 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

Each foot should be place flush on the pad. No part of their feet should be on 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. You should not be able to see any creases in their neck. 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.

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. If you are too far out in front of the line, you will put the brakes on.

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.

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.

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.

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.

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 half-way through the curve so you have enough speed to "sling-shot" around them.