1. Block Starts Wendy Truvillion

2. 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

3. Starting Position
- Balance
- Posture

4. “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)

5. Start: Set Back strong and straight Joint angles favorable
for force application
Balance: Front to back, left to right

6. 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!

7. Recruit: Rear leg-Front leg1 2

8. Rear Foot 3

9. Rear Foot 4

10. Recruit: Gluts & Hams

11. Recruit: Gluts, Hams, Quads

12. Recruit: Quads, Gastroc, Soleus

13. Shin Angle 1

14. Shin Angle 2

15. Shin Angle 3

16. Shin Angle 4

17. Shin Angle 5

18. Shin Angle 6

19. Shin Angle 7

20. Shin Angle 8

21. 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

22. Questions and Answers Thank You!
Reference: USATF Coaches Education Level I and II Curriculum Manual, 2006