How to Improve your Block Starts to Sprint Faster

A good block start could make or break a race, now that doesn't mean you need to be winning at the 20m mark to win the 100m race, but being in a good position and pushing out optimally could enhance or detract away from the rest of your race.
It's pretty common to see most athletes have such a standard block start set up of 2 feet to the front block and 3 feet to the back block.
In this video I talk about my key positions, cues and techniques that I use for myself and my athletes to get a better and more explosive block start ! It doesn't need to be the same as the person next to you and using a position that can be more advantageous for your own race will help you run a faster time.
I could talk all day about this topic and there's a lot more I could've discussed however I feel these were the main points to elevate your block starts.
Let me know in the comments if you have any questions.
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Thanks for watching and don't forget to hit subscribe !

[@yjtrsvji759]

Thank you, very good video and information 👏👏👏👏

[@jackhammered_]

Thanks so much for watching and for your feedback !

[@pehu1322]

Awesome! THX

[@jackhammered_]

Thanks for your comment and for watching !

[@abrahamavediba6807]

Big fan of the work you do and these videos

[@jackhammered_]

Thank you very much that means a lot ! Please let me know what else you might be interested in

[@leilasaezabkakaAoava]

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[@leilasaezabkakaAoava]

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[@come.n.get.yo.girl.]

Thanks bro. Im a freshman n i need all the tips I can get. ready for this season to start 💪🏾💪🏾

[@jackhammered_]

All good man, I'm glad I could help, thanks for your comment ! Goodluck for this season. Please let me know what else you might like to see from my channel ! Thanks

[@rayholing8152]

The muscle is like a spring ! If you place the blocks so that the front leg is more bent you get more compression on the muscle which like a spring under pressure... Pushing off on the front leg with the muscle more compressed with give you greater accelleration at the start !!!

[@JjIav]

I like putting my front block a hand back and back block a foot and hand back

[@noahswitz8723]

Great info, looking forward to implementing this into my next block session. I was wondering if you had any videos/could make any videos on off-season acceleration workouts? I've noticed over the years that I'm hesitant to go to the track during the off-season because I have no idea what kind of workouts I should do. Any advice would be greatly appreciated.

[@jackhammered_]

Thank you very much for your comment and watching ! Unfortunately I don't have a video that directly answers your question but could definitely work something up. As for an answer right now, don't be scared to do what you would normally do, maybe just not as aggressive, as fast or the same volume. For example, if in season you would do 6 x 30m block starts, in the off season do 3-4 x 30m 3 point or standing starts.

[@noahswitz8723]

@@jackhammered_ very useful information, thank you so much for answering my question!

[@TetragrammatonPriest]

This was helpful for me to figure out where my daughter was going wrong in block setup. A few things that I have learned through trial and error is, keeping the pedals at 45 degrees gives better plantar flexion, thus better ability to push off. Also when pushing out, push of both feet while driving the hips forward and swinging the arms. If you get this right, the back foot will stay in contact with the pedal longer, it will feel like your going to fall on your face, but the big arm swing will counter act that falling and allow you to push horizontal.

[@jackhammered_]

Thanks for your comment and for watching ! They're some interesting insights, I think that's the best way literally trial and error. There are always similar landmarks, positions and cues that will get you close to your best but then individual trial and error through practising will help you dial in to a perfect block start.

[@broadcasttttable]

I just bought some starting blocks on ebay and was using them for the first time today. Had the pedals at 60 degrees so I think I'll try 45. So many of these vids emphasize the push off of the trailing leg but to me it only makes sense and more power to get maximum push off of both. I find if I feel equal push on both it keeps me from straightening up and stepping out instead of correctly staying low and pushing. Thanks for the arm swing tip.

[@helios4425]

Any tips for low heel recovery? I tend to cycle my front leg out of the blocks.

[@jackhammered_]

Heel recovery is a tricky one. If you try and force it, it can make other parts of your stride worse. I would focus on attacking the ground down and back with an opposing "switch" and driving your opposite knee forward. Doing this effectively should hopefully lower your heel recovery.

[@Hensley_Jb]

I try to cue driving with the shin. It helps

[@helios4425]

@@Hensley_Jb if I cue with the shin, wouldn't it be harder to get my leg under my center of mass ? If it's leading with shin?

[@jambo5936]

did you pop your white and pink maxflys?

[@Ev-eq8zn]

Wgat about the first 3 or 4 steps and how to cue to make it less complicated? Thanks!

[@jackhammered_]

First 3-4 steps are just about staying in that forward leaning position to allow you to accelerate. I plan to have another video coming soon on better ways to accelerate! For now a simple cue - drive and switch your legs back really fast to propel you forward

[@jacksonprochmann9225]

Nice video, full of very important details, but allow me a suggestion, as you’re talking to the “world” not all of the people understand a spoken English perfectly so I’d humbly suggest you to slow down a little bit the spoken speed even with de subtitles. Thank you very much.

[@jackhammered_]

Thanks for watching and for your feedback ! Completely understand, I thought I was addressing that with the subtitles but it's good to know you felt they may have been a little fast. If there's anything else you'd like to see or have feedback on please tell me.

[@19Kamau79]

That's very good point as I couldn't realize speed of speech as being Finn inside of +15yr marriage with english speaking wife. BTW, is monkey long aka ape index arms better set slightly wider? I'm just fresh M45 doing 60-800m track meets and having only 18month experience of sprinting. I'm favouring 400m as I like the pain but 60-200m is good speed work and block start also is part of one lap race.

[@ich1429]

Угол у ближней ноги чутка меньше желательно сделать

[@ich1429]

И плечи чуть дальше кисть

[@jackhammered_]

Yes you can have the front leg tighter if you feel like you can hit those positions better and run faster out of the blocks.

[@jackhammered_]

Yes, but try not to sacrifice shoulders to far forward without enough foot pressure on the blocks

[@user-lp5du8lm2m]

ブロックは蹴ったり押したら終わり。力のベクトルが必ず上方に働き、前方に重心を置いて倒れていぬ力が強制的に弱まり、結果、浮いて終わり。 こんな単純な物理理論も分からないのか？ スプリントはそんな簡単ではない。 そんな事で速く良くなるなら、そもそも貴方は必要ない。

[@jackhammered_]

After translating your comment I still don't completely understand what you are trying to say and which statement you are referring to specifically. I understand biomechanics. Better positioning will improve efficiency. To get faster you need to sprint fast. One thing won't immediately make you faster but practice over time will and the 1% changes add up.