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This is the absolute best way to set up and properly use athletics starting blocks.
Steps
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Hold the unit in your hands.
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Face the opposite way that you are going to run.Advertisement
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Put your heel on the inner edge of the start line.
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Position the blocks firmly onto the track at your toe (the flat piece of metal on the tip of the main body). [1] X Research source
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Stamp on them to embed them into the track to prevent slipping.
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Find your strong foot: it's the foot you kick a ball with. This is the foot that will drive you out of them (the one closest to the line). [2] X Research source
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Adjust the strong foot block angle using the spring loaded thing on the back so that it is at either it's lowest or second lowest incline (personal preference).
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Adjust your weaker rear foot block angle so that it's either up to the highest incline, or second highest. It's personal choice.
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Begin with the strong foot block: face away from the direction you're going to run. Put your heel on the line. Put your other heel against your toe. You should be two foot lengths out now. Place the block so the part of your spikes that have pins are resting flat on the tartan surface of the block. If you sit into your blocks at this stage, your knee of your front leg should just touch the line. [3] X Research source
- Weak foot block: do the same, only instead of two feet out you are going 3 feet (0.9 m) out from the line.
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Know how to sit into the blocks properly. Your toes should not touch the ground- they should be well up the blocks. Make contact with the complete block with your foot for maximum power transfer. [4] X Research source
- At the "on your marks", you should be in a kneeling position, with your hands shoulder width apart, on the tips of your fingers just behind the line. [5] X Research source
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Lock your elbows straight until you hear the gun. This will help your arms leave the blocks as fast as possible. Twist your arms outwards so your palms and elbows are facing outwards. Then twist only your hands back so your palm is now facing inwards. Your elbows should still be facing outwards.
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Lean forwards and shift most of your weight onto your hands, and be sure not to bend your back too much, as you want a straight line through your body at all times to maximize energy transfer.
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Listen for "Set." When you hear it, raise your backside as far as you comfortably can, while still remaining "coiled", while inhaling sharply. Hold your breath in anticipation, and when you hear the gun, forcibly exhale as you explode off the blocks. You should be aiming for long, powerful strides rather than quick, short ones.
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On your first stride, swing your arm straight back, extend your other arm right over your head in an exaggerated fashion, and make sure your lead knee comes right up as far as you can. This will ensure a long, powerful first stride.
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Community Q&A
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QuestionIf I have never used blocks before, how hard is it to get used to them, and is this something I can do on my own, or would I need a trainer?Community AnswerIt is not difficult to get used to. Initially, you may find it difficult to take off from the blocks, but regular practice will help. get used to it. It would definitely help for a coach to walk you through the basic techniques.
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QuestionHow close is the starting line to the front blocks?Community AnswerUsually, you measure with your feet. Put your toes on the starting line, then turn around opposite of the way you should be going. Then take two steps heal-to-toe. Your first starting block should be about that area. Take a third step and that's where your second starting block should be.
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QuestionDo the feet have to be in contact with the track?Community AnswerYes, your toes should be in contact with the track, but not the ball of your feet or your heel.
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Tips
- Be extremely aggressive when using starting blocks. Attack, attack, attack!Thanks
- If you are a high school athlete, to prevent your blocks from slipping when you take off, often you can ask a teammate or a runner in your lane for the next heat to sit on the ground and place their feet behind your blocks. Make sure this is okay with the race supervisor first.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Don't straighten yourself out too fast. It can slow you down and make it harder to get up to your fastest pace.
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Warnings
- Make sure you stamp down the blocks. You could hurt yourself if they slip.Thanks
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References
- ↑ https://coachingyoungathletes.com/2015/09/14/starting-blocks-how-to-set-them-up-in-3-easy-steps/
- ↑ https://www.coacheseducation.com/sprints/george-payan-apr_02.php
- ↑ https://www.coacheseducation.com/sprints/george-payan-apr_02.php
- ↑ https://www.milesplit.com/articles/231838/robert-marchetti-learning-how-to-set-up-in-the-starting-blocks
- ↑ https://www.youtube.com/watch?v=9ZH3OlHhcng
About This Article
Article Summary
X
Setting up starting blocks is an easy process once you get the hang of it. Start by facing the opposite way that you’re going to run. Put your heel on the inner edge of the starting line and position the blocks firmly on the track at your toe. To prevent slipping, stamp on the blocks to embed them into the track. Adjust the strong foot block angle using the spring so it’s at its lowest or second-lowest incline. Then, adjust your weaker rear foot block angle so it’s at the highest or second-highest incline. To get into position, put your strong foot into the block, making sure the part of your spike that has pins is resting flat on the tartan surface of the block. Position your weak foot in the same way. To learn how to best get out of your blocks at the start of the race, keep reading!
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Reader Success Stories
- "I ran my 100 meter dash with a time of 15 in my 7th grade year. My 8th grade year I started practicing blocks, but my coach's instructions were confusing, so I looked up some advice. I used these tips and I actually got better. Now my 100 meter record is 12.3, and second place in the district thanks to this article." ..." more
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"I ran my 100 meter dash with a time of 15 in my 7th grade year. My 8th grade year I started practicing blocks, but my coach's instructions were confusing, so I looked up some advice. I used these tips and I actually got better. Now my 100 meter record is 12.3, and second place in the district thanks to this article."
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"My first 100 meter race I didnt use blocks and got a time of 17.70, then my coach taught me how to use blocks using this article and now my best time is 16.02."
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"I have a track meet using blocks for the first time, so this helped me figure out how to get out of them and run my best."
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"I'm new in the field events and needed to know how to use the blocks. I'm happy and proud for guidance I have gotten."
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"I have sports day tomorrow, and I forgot how to put my footing. I was really nervous, now I'm not. Thank you."
