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How to Use Starting Blocks: Case Study #1

You are here: Home / Coaching / How to Use Starting Blocks: Case Study #1
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December 13, 2011 by Jimson Lee 20 Comments

Last Updated on May 23, 2014 by Jimson Lee

Here is a sample analysis of a sprinter using starting blocks.

As always, I try to keep my videos under 10 minutes.  Normally, I need a whole hour or 90 minutes to critique a full starting block analysis.

 

If you want more information on how to get a great start with starting blocks, read The Rocket Sprint Start or purchase the book directly from the BudWinter.com website.

Remember, it’s all in the start, and a great start sets you up for every phase of the entire race.

Click here to go to the YouTube video here, or scroll down the page.

In this video, I discuss:


  1. Block setup, spacings and angles, and why some starting blocks are bad
  2. Getting into your blocks and the pre-race routine
  3. The “On You Marks” position, what to look for in body angles
  4. Popping up too fast at “Set”… and why I hate it
  5. The “Set” position, what to look for in body angles, and how to choose the correct knee angle
  6. The Stretch Reflex, and why some starting blocks are bad
  7. Clearance: the first 2 steps and low leg recovery
  8. Asafa Powell’s “toe drag” second step.

If you can’t answer these questions, I highly recommend you take 10 minutes and watch the video.

If you would like me to critique your start, send me an email at jimson@speedendurance.com


See also  Hurdle Hops and Extended Bounding [Part 2]

Category iconCoaching,  Track & Field,  Training,  Videos

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. rcfan2 says

    December 13, 2011 at 7:53 am

    Jimson – enjoyed the video and analysis. One comment you made regarding block spacing and joint angles made me pause. If I understand correctly, you mentioned opening up the joint angles for weaker/less powerful athletes and tightening them for stronger athletes. I guess this is the opposite of what I was taught. I was taught that weaker athletes need more time to generate force and to create displacement out of the blocks (and therefor will have longer block exit times) – hence tighter joint angles (blocks a bit further forward) – while stronger, more powerful athletes can generate the required explosive forces with more open joint angles – allowing them to create the displacement as well as reduce block exit times. What am I missing?

    Reply
    • rcfan2 says

      December 14, 2011 at 8:34 am

      Jimson,

      I’d still appreciate your thoughts…

      Reply
      • Jimson Lee says

        December 14, 2011 at 8:40 am

        @rcfan2… I attended a Tom Tellez seminar and he chooses smaller angles for stronger athletes. But I think there is a huge difference between raw strength and elastic strength. As a 12 year old, I could SLJ over 10 feet, but weighed only 135lb and probably could not squat 80lbs. By College, I could squat to parallel 405lbs (4 plates each side) and only SLJ 10 feet.

        So basically, the angle of the knee should be based on elastic strength.

        SIDENOTE: when I do videos, I do it in one-take, no dubbing allowed. This gives it more of a live-conference feel to it.

        Reply
        • rcfan2 says

          December 14, 2011 at 10:31 am

          Jimson,

          Thanks for the reply. Admittedly, I’m a bit confused. As there is no counter movement (other than the back heel sinking over the block) to elicit a stretch – how can the block exit be “elastic”? With no pre-stretch – would no the contractions be concentric?

          I guess in my mind – I’d want a weaker athlete to have more time to apply force – so a tighter angles would allow them to go through a greater range of motion – giving them that time. If they’re more open – they might have a quicker block exit – but I’d expect little displacement of the COM. Wouldn’t a more powerful athlete be able to apply a big force from from a more open joint angle (vs. a weaker athlete) – thereby getting the needed displacement without the time penalty of tighter joint angles (and therefor more range of motion)? It just seems like a wasted opportunity for a weaker sprinter by limiting the amount of time they can apply force (especially horizontally from the blocks).

          Not that I want to pick a fight with Tellez :)

          Reply
          • rcfan2 says

            December 15, 2011 at 2:28 pm

            Sorry…that should be “…would not the contractions be concentric”…

          • rcfan2 says

            December 20, 2011 at 1:41 pm

            Jimson… Are you going to leave me hanging?

          • Jimson Lee says

            December 20, 2011 at 1:43 pm

            sorry, give me a day to answer.. been on the road and incredibly busy being so close to Christmas!

          • rcfan2 says

            December 30, 2011 at 8:49 am

            One final futile swing at this…

            Keeping Newton happy – when force is applied to an object (in this case the blocks) – this force is considered an impulse. And the magnitude of the impulse is directly proportional to the force and time that it’s applied (Impulse=Force * Time). If my understanding is correct, a big impulse either requires a large force applied in a short time, or a moderate force applied for a longer time. If this is true, then an athlete who is only capable of applying a modest force to the blocks will require more time to create a big impulse than an athlete with superior force potential. And if this is true – then it would seem that tighter joint angles would be required for an athlete with modest force potential – providing them more time to apply force to the blocks vs. a more open joint angles which would provide limited time for force application before they would be forced to exit the blocks.

            Obviously, based on your comments on what you learned from Tellez’s seminar – my understanding is incorrect. As you wrote and posted this video (and not Tellez) – I would appreciate your thoughts on why my understanding is flawed.

  2. kathi winter says

    December 13, 2011 at 7:04 pm

    well Jimson I think you did a good thing here- showing and explaining many of the principles. Keep up the good work. My Dad would be proud of your teaching. Merry Christtmas to all.

    Reply
    • Jimson Lee says

      December 14, 2011 at 12:51 am

      Thanks Kathy for the kind words. Your father continues to be an inspiration to all of us.

      Reply
  3. Dave Manatan says

    December 24, 2011 at 7:26 pm

    Hello, Jimson. Just to give you some background, I am 33 years old and have been back on the track for nearly a year and a half. It’s been slow coming along since my two hamstring injuries since ’07. The most severe being in May of ’09 that left me in pain until March ’11. I ran track in high school but was simply not very good. I think my fastest 100m at the time was 12.2s. I’ve gotten significantly stronger since then. I don’t know for sure if my 100m is faster (12.0s hand time w/3py start) but I’ve recently had my 30m timed using sprintTimer, clocking 4.0-4.1. I also hadn’t run much between ’97 and ’07. Ouch.

    My direct question is; what are your thoughts on individuals who don’t have traditional “sprinters proportions” regarding starting position and angles? I’m 5’10” but with only a 30″ inseam and long torso. I sit taller than some people up to 6″ taller than I. With the aforementioned angles of the shin and knees, it puts my shoulders farther forward and I just seem off balance. My proportions also affect my drive phase in that I feel I need to have a slightly higher torso angle to maintain balance. I have no illusions that I’ll break into the 10s and I’m just not a natural sprinter. I am hard headed and want to hit low to mid 11s regardless of my natural abilities. Any input would be appreciated.

    Reply
  4. hugh says

    January 8, 2012 at 3:12 pm

    excellent stuff jimson, plus a question , have done a flying 60 @ 7.16[ after completing 5 flying 60s at 7.6] as a 40yr old , what should be expecting with proper block work , i have been considered a pretty natural sprinter but but i have focus issues and lack confidence at competition

    Reply
    • Jimson Lee says

      January 9, 2012 at 12:45 pm

      @hugh, a 7.16 flying 60 would translate to approx 8.16 in an open 60, so a 100m would be in the 12.48 to 12.56 range? The 100m is a very complicated event with 5 to 7 phases, and one bad phase can roll into the next. Think golf… is there such thing as a perfect round or hole?

      Reply
  5. Emily says

    June 25, 2012 at 8:07 pm

    Hey Jimson,
    So I had watched some videos of Usain Bolt and Asafa Powell and i noticed the “toe drag” and told my coach about it but he says that is biomechanically incorrect, after seeing this video and after a few research I have noticed that my coach is wrong and it is more logical the “toe drag” technique and better. I just wanted to know why is this better than normal starts, can you please give me some reasons so i can tell my coach and make him change his mind.
    Thanks :)

    Reply
    • Jimson Lee says

      June 26, 2012 at 12:01 am

      basically, a straight line is a shorter path than a huge arc or curve. Shorter time = less time. I wrote an article about this here:

      https://speedendurance.com/2012/02/13/dwain-chambers-jamaican-toe-scrape-foot-drag/

      Reply
  6. Michael says

    August 17, 2012 at 6:07 am

    Hi Jimson

    Our sprint group was doing block starts yesterday, and everyone was arguing that they had to go as high up the blocks as possible because EVERYONE in the 100m Olympic final in London did it :-) And if it was the fastest 100m final in history, they must be doing it right!

    I tried to explain about the stretch reflex and that there is no science behind “rising”, but they just looked at me like I’m some kind of freak to question the way Bolt starts. Eventually I just said Bolt could have won from a standing start :-)

    But how do you convince people to do something because of a scientific reason, as opposed to what is fashionable amongst elite athletes? Again, people assume that elite athletes must have the best coaches and techniques…

    Reply
    • Jimson Lee says

      August 17, 2012 at 7:28 am

      @Micheal, I rarely see “high blocks” at meets outside of Elite or Olympics or WC. This is where coaching is an “art” and not a Science. The athlete has to BELIEVE in their coach, or it’s game over. How many times have we seen seen coaching changes that spells disaster?

      Reply
      • Michael says

        August 17, 2012 at 7:42 am

        Jimson, are you saying that rising is ok, but only if it is on those high blocks used in the Olympics etc?

        It’s hard to believe in a coach when he tells you that you should rise up the blocks because the elite athletes do, but cannot explain WHY they do it. Or what difference the size of the block makes.

        I’ve not found a single starting block video from a reputable coach online that encourages rising up the block. Even Dan Pfaff recommends three spike contact with the ground. And yet at my local London club I’m feeling peer pressure from other athletes and coaches to mimic what elite athletes do. I think that’s ok as a broad principle, but not at the expense of critical thought and empirical science…

        Reply
        • Jimson Lee says

          August 17, 2012 at 7:56 am

          @Michael, sorry, I was referring to having the heel exposed to benefit from the stretch reflex.

          In my book http://www.budwinter.com/books/the-rocket-sprint-start/ I promote having contact with the ground for both feet..

          Reply
  7. Bryant says

    January 19, 2013 at 11:57 pm

    Hi Jimson, I saw a video of Justin Gatlin and his coach talking about the set up of block on youtube (below), his coach mention that the block placement should be 2 foot and a handspan(with finger closing) to the front block and 3 foot and a handspan to the back block. However most article that I have read mention 2 and 3 foot. So I am wondering how pro sprinter like tyson gay, asafa powell for example set up their blocks.

    http://www.youtube.com/watch?v=weS7hLH3kwQ

    Reply

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