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Explode out of the blocks

Coach Tony - Sprint Coach

Push off hard with front leg to create an exploding movement of the body. The first step of the back leg should reach past the start line. The front leg should be fully extended. Drive the opposite arm of the back leg … Continue reading →

Posted in Block, block starts, Starts | Tagged 100 meter, arms, block start, faster, forward, sprint technique, sprinter, track | Leave a reply

The Three Energy Systems

Coach Tony - Sprint Coach

There are 3 energy systems that runners have to be aware of and each system has to be trained a specific way. The 3 energy systems: ATP – PC (Adenosine Triphosphate Phosphocreatine) or referred to as the Power system (phosphagen)  … Continue reading →

Posted in Energy, Energy Systems | Tagged 100 meter, energy, energy systems, sprinter, track | Leave a reply

Hips up

Coach Tony - Sprint Coach

The hips should be raised above shoulder level. The angle created with the front leg should be 90 – 100° and the angle of the back leg should be 120 – 130°. The toes should just touch the track and … Continue reading →

Posted in Block, block starts, Starts | Tagged 100 meter, block start, forward, hips, lean, shoulder position, sprint technique, sprinter, track | Leave a reply

Back into the Blocks

Coach Tony - Sprint Coach

Stand in front of the blocks while facing down the track. Back into the blocks and place the front foot in the front block and then place the back foot in the back block. The toes of each foot should … Continue reading →

Posted in Block, block starts, Starts | Tagged block start, legs, sprint mechanics, sprinter, track | Leave a reply

Determine the Power Leg

Coach Tony - Sprint Coach

The first step to the block start is to determine which leg is the power leg and which leg is your speed leg. This is important because the power leg will be placed in the front block and used to … Continue reading →

Posted in Block, block starts, Starts | Tagged 100 meter, body position, fast, faster, legs, runner, sprint mechanics, sprint technique, track | Leave a reply

Block Starts for Sprinters

Coach Tony - Sprint Coach

The first phase of any sprint is the start, commonly referred to as the Block Start. The next series of blogs will cover the Block Start technique for sprinters.

Leg Position

Coach Tony - Sprint Coach

The lead leg should drive upward with the foot crossing up and over the opposite knee. The thigh of the lead leg should be parallel to the track, while the foot is extended forward and the ankle maintained in a … Continue reading →

Torso Position

Coach Tony - Sprint Coach

The torso should remain square to the track with no twisting or rotating motion.  The hips should be slightly tucked in to provide more lift for the legs and abs should be tight.

Arm Position

Coach Tony - Sprint Coach

The arms should be relaxed and bent at about a 90° angle. The arms should swing in unison with the opposite leg – this is thought to help drive the leg. The arms should swing up to about face level … Continue reading →

Shoulder Position

Coach Tony - Sprint Coach

First and foremost, the shoulders should remain relaxed. The shoulders should not twist or rotate but remain square to the track. The shoulders will act as a pivot point for the arms to swing. … Continue reading →

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