Learn the song and you’ll know how to set your blocks up correctly every time. This post uses Auditory Memory Reinforcement (having a song get stuck in your head) to teach sprinting block setup.
- 2 foot lengths to the front pedal. 3 foot lengths to the back.
- The pedals should be at 45 degrees for the fastets angle of attack.
- Once your blocks are set, you gotta take a few steps back.
- Check your work. Make sure that they´re straight and aligned with the track.
- Now push them into the ground, so they won´t move around.
- If your blocks be slippin´, you´ll be trippin´ and face plant into the ground.
- Put your strong leg up front when you take your marks.
- If you´re not sure which leg that is, test both and get some timed benchmarks.
- Your hands should be up to the line. Arms should be shoulder width wide.
- The head should be straight with the spine.
- Stay relaxed with no tension inside.
- When you raise into the set position there are 4 things you can´t be missing.
- The angle of bend at the knees. For the front it´s 90 degrees. 120º at the back when you freeze. This is the setup you need.
- The shoulders over the hands and slightly ahead of the line. Keep them lower than the hips and you´re ready to run a fast a time.
- Now you know the basic setup, but every sprinter is unique. Take time and make adjustments that work best with your physique.
Bibliographic references:
- Outperform. (2024). The Song For Faster Sprint Starts – Block Setup [Video file]. YouTube. https://youtu.be/MyHNs878w5I?si=pFmst3QvrJJVnSl0