Last Updated on March 12, 2013 by Jimson Lee
This is a follow up article on Time Trials in Training: Run Alone or in a Group?
My early days with Coach Dennis Barrett were always in a group to simulate a race condition. Some of us didn’t use starting blocks because our Club only owned two! As an Alan Wells fan, I would say “screw it” and get down on all fours on the track.
Some sprinters are psychologically dependent with starting blocks. With proper spikes and synthetic tracks, I feel you can still get an effective start without them. And my indoor 400 meter Dartmouth Relays proved it, as you are not allowed to use blocks on the oval events.
In the video, note how the sprinters go down on all fours with NO BLOCKS! Who says you need blocks to run fast? Especially for a 300 or 400 meters, though you should always run the first 5 or 7 steps the same way whether it’s an indoor 60m sprint or 400 meter dash.
In Asafa Powell’s 300m (fast forward to the 2:08 mark), he runs 31.60 and splits 200m in 20.28 according to the footage on the video. I assumed it’s hand timed which still makes a respectable 31.6 and 20.3!
Also take a look at Asafa Powell’s foot spacing WITHOUT BLOCKS (image below, left), which are wider than normal with blocks (image below, right).
Also note how he is preparing for a 3 point start initially as if he is doing a 40 yard dash, and then gets down on all fours in a stable position.
According to Bud Winter’s So You Want to be a Sprinter (to be re-released any day now), his Speed City research shows you will get off the blocks faster with this style of a start, but you will lose your advantage after first 10 meters.
Bud’s other book, The Rocket Sprint Start (to be re-released later this summer) goes in greater detail on the findings of Armin Hary’s incredible start and how his block setup differs than conventional starts during the late 50’s and early 60’s
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Regardless, his first step shows great form despite the lack of blocks.
Here is that video again on Youtube in case you missed it.
Asafa has great from, great technique, and superb acceleration in the training video. In fact, one can obtain remarkable acceleration from the “3 point” 40 yard dash stance.
I have been saying for a while that blocks are not necessary to run fast. They ran fast long before blocks became the rage.
The IAAF rules mandate that you use blocks to protect the track and they provide no assistance to the athlete in aiding the start.
ran 11.1 hand time that day. I am the second person from the right side and the 3rd athlete from the right side won that day at 10.9 hand. The athlete that got out first the fourth athlete from the right ran 11.4 hand
I agree, it’s all about proper angles in the ankle, knees and hips. Spacing, hip height are also part of the equation.
@Adarian – Your 6 month old (or longer?) facebook profile image is strikingly similar to the Asafa Powell photo on the left… Are they copying you?
The photo in my facebook profile is over 2 years old.
You never know if they did or didnt copy it. Just glad to see I am not the only one thinking along that line.
It is also posted here
http://www.nextlevelathleticsandfitness.com/index.php?option=com_content&view=article&id=57:benefits-of-the-cheetah-sprint-start&catid=37:sprint-starts&Itemid=40
makes sense… I’ve “only” been using facebook for the past 6 months. They keep changing things on me, it’s hard to navigate. Just for clarity, how old are you in that 11.1 video?
Great technique, Adarian. The poor guy to your left was lost at the start. It looks like everyone else achieved a good start in a competitive race. I don’t know what the competitor to your left had in mind. He didn’t use the conventional 4 point stance or even the 3 point stance used in the 40 yard dash.
That was 2 years ago, so 42.
Great time! Great acceleration! If you look closely, you’ll see plenty of backside mechanics though at top speed. He could go faster im sure! Does anyone happen to know what a top sprinter can squat (BSS) or deadlift? I’ve recently started working with a kid who is reasonably weak (single leg squats – 90kg 1RM/deadlifts – 110kg) and runs 10.9 for 100m right now, his technique needs much work from start to finish. That being said, if he was stronger he’d win championships. But how much stronger? he’s 5.11′
@paul – you can never be strong enough, but not at the expense of flexibility.