How To Set Up Your Blocks | How To Sprint Faster

This video will show you how to get the best block start settings, as well as give you tips so that you can analyze your technique and improve to have the fastest block starts in your 100 meter dash race. If you want to be the best sprinter that you can, this video is for you.
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0:00 - Introduction
0:25 - Why use leg length rather than foot length for block settings?
1:36 - What makes for a good block start position?
3:30 - Measuring leg length.
4:29 - Calculating your block pedal spacings.
5:35 - Setting up your blocks with the new spacings.
6:21 - Testing the new block start settings.
9:34 - Measuring without a tape measure.
15:17 - Comparing to old block start settings.
18:00 - Tips for improving your block starts.
19:36 - Things to look for when analyzing your own technique.
20:25 - Arms in the block start.
23:15 - Rhythm in acceleration sprinting.
#blockstarts #sprinting

[@MrGalician]

Cracking session, Cody. I’m 174cm in height and my leg length is 91cm and I’m a size US10 shoe. I used this method and it made so much difference. Less bunched and I felt I was ‘in the blocks’ versus balancing on top of them all crunched up. I experienced better drive and extension as a result.

[@ATHLETE.X]

That’s awesome to hear Kimber! The more you can feel loaded and ready to go, the better you’re going to accelerate. Keep up the great work!

[@lukewagner2625]

Hey Cody! One of the things I've been looking into lately has been placing both knees on the ground in the resting position. This resets the hips into a neutral position and helps ensure a neutral pelvic tilt. There are a couple professional sprinters that do this, most notabaly are Rai Benjamin, Grant Holloway, and Matthew Boling. All of them have a great drive phase due to their hip positioning.

[@ATHLETE.X]

Hey Luke, thats a good idea to try. It tends to feel pretty comfortable in "set" if you start from that position. I'll mess around with that myself!

[@doob5792]

Excellent video - especially with the explanation behind loading the front leg and having a larger split between blocks. Gonna apply this at practice tomorrow, thanks

[@ATHLETE.X]

Thanks Doob. Best of luck, hope it feels good !

[@SKsnr595]

Fantastic work Cody,very helpful info here👏🏾👏🏾

[@Andre-tn6rw]

Needed this video yesterday!!😂 but great video Cody in all seriousness, and great job on that 10.8 yesterday man!

[@ATHLETE.X]

Hahah I shoulda posted it sooner 😁 nice work though man you’re gonna break 11 soon. Great to see you out there. I tried to tag you on my IG post but couldn’t find your username, if you leave a comment on there I’ll fix the tag.

[@szymonjankowski1221]

This is awesome video! Thanks Cody for helpful tips!

[@ATHLETE.X]

Thanks for watching Szymon!

[@Static1Bolt]

Going to try this tomorrow for some 50m sprints. Thanks for the info as always!

[@ATHLETE.X]

Best of luck Jax! Hopefully it feels comfortable. Thanks for watching

[@EnzilDavids]

Thanks for the info Cody, will implement it at training tomorrow. Great stuff!!

[@ATHLETE.X]

Hope it helps! Lately I’ve kept my front block at the same spot but moved the rear block forward by 15cm. So far it’s working out really well, so feel free to mess around with that if you want. When I first tried the smaller block split (15cm) it didn’t work because I had too much pressure on my hands. Now I settle back a little bit and ensure the legs are loaded, and it makes for an easier start that sets me up in good positions.

[@Ndo.athletics29]

great stuff! ill try this setup

[@ATHLETE.X]

Awesome man, let me know how it feels! Thanks for watching

[@jacksonprochmann9225]

Superb! Perfect! In my humble opinion that was the best explanation regarding this subject! Thanks for being so precise and academic. I’m going to participate in the World Master Competition at Torun starting on March/26 M70 category and these details helped me a lot. Thanks once again

[@venessasmith7342]

Awesome advice

[@jabeztobgui2124]

You bloody legend. Needed this. Thanks king

[@ATHLETE.X]

Thanks bro! Appreciate you watching and hope it helps.

[@seifullaah73]

I also find that cocking the hip muscle at the blocks can help put load on the front leg that will shoot you out, this is achieved by pushing hips back till you feel hips under tension and lead leg is loaded. Like loading a jack in the box pushing down on the spring. Just my 2 pence.

[@b_reynolds7403]

48.16cm first block, 36.12 difference, (86cm TL) and ready to try this at practice tomorrow! 👊🏼 thanks for the video man❗️

[@ATHLETE.X]

Nice bro! Interested to see how it feels for you. Yesterday I used these settings and matched my 2014 outdoor opener (PRd that year). Felt pretty smooth and easy to come out of the blocks.

[@b_reynolds7403]

@@ATHLETE.X That’s awesome 🔥

[@hurdlegod4933]

Hello Athlete X, I’ve used your block settings my whole senior hs season and I’ve managed to achieve a huge pr of 10.50 in the 100 and a pr of 46.05 in the 400 . I believe the settings helped me load more and I’ve introduced all my teammates to the technique. The last time I measured by height I was 5’10.5 but now I believe I’m somewhere at 5’11.5-6’ with a TL of 96cm. Thanks man!!

[@tynibbs5759]

Damn you're fast as hell lol

[@lvrbrd13]

Thanks!

[@ATHLETE.X]

Thank you for your support!

[@richardbrooks3253]

Hey cody! I understand loading the front leg. But push off... do we only try for power from the lead leg but how does this position aid the second leg and its 'set position' length (longer or shorter position) how can changes affect two legs applying pressure together? For push off and best acceleration

[@gentryoliver]

94 cm TL at a height of 5'11" / 181 cm. Ready to put this to use!

[@ATHLETE.X]

Nice man! Hopefully the settings feel good.

[@ibrahimbinhamza6897]

hey cody! from how far should I put my blocks from the line? from basic block settings, its 1 foot from the line, but how to measure the accurate distance? like u measured an accurate pedal position according to your trochanter length right. like that is there any method to find the block distance from the line?

[@seanscam]

Great video Cody. Wondering if you have seen any research on how to measure the optimal length of the first few steps out of the blocks?

[@ATHLETE.X]

According to Ralph Mann (biomechanist), the "golden position" on the first step is to land 0.12m beyond the line, 0.42 seconds from the gun going off, with your body moving at 5.0m/s. Now, this is very hard to achieve, but I think you can aim to contact around .2m beyond the line and will feel like the first few steps happen pretty quickly and easily. Avoid trying to go too far or be too quick, has to be balanced so that it sets you up for good steps on the subsequent strides.

[@seanscam]

@@ATHLETE.X thanks a lot, great content in your videos!

[@incorectulpolitic]

I noticed that your back is not straight in the set position. I have the same problem. This indicates that we have the wrong block set up. I am still trying to figure out how to set up the block so that I have a straight back in the set position. In my opinion, once you figure it out, your performance will increase dramatically. The first 1- 2 steps are the most important in a sprint.

[@muhepei]

interested in buying a block; do you have any recommendation with budge

[@gothops2632]

Hey Cody, my greater trochanter bony prominence is about an inch long, so should I be measuring from the bottom, top or middle of the bony prominence?

[@ATHLETE.X]

I measure to the middle approximately, but I think anywhere from middle to the top is fine

[@Ev-eq8zn]

Do you push off both feet, or do you focus on the back foot pushing and pulling through. What's the cue? Cheers

[@eugenellamera3840]

the diagram shorts the distance between the pedals is the from front of the back to the back of the front but you said in the demo distance from front to front; which is it?

[@Ev-eq8zn]

Love this video. Getting the tape measure out now! Any advice regarding meniscus tears though? I saw on ultrasound last week, my medial meniscus is definitely torn. No swelling, I can function, but want to heal it up ASAP. Physio has me doing hamstring stuff as my quads have probably taken over, over time, without me realizing 🤷‍♂.

[@amatysharma4843]

Wow bruh it really works thank you sir, can you just explain the calculating again just a little please I did it on track but I guess I messed in calculations I'm 179, US size 10 and leg length is 93 CM

[@davegaleuk]

Heads up: the diagram at 5:13 shows rear block measurement as being back of front block to front of rear block. I'll assume that the correct measurement is taken from the front of both blocks, as per you demonstrated in the video. I'll give it a try!

[@IBNIceman1]

How did the test go, im lookin to improve my blocks and im just curious if this is any help

[@davegaleuk]

It's probably not surprising to learn that block position is a very individual preference that may shift over time / experience / strength. I've benefited from having my front foot further forward. Generally, practice is making me more comfortable starting from the blocks. Slow-mo video is a big help with analysis.

[@aswinraj3551]

Can I get the reference for choosing 0.56*TL and 0.42*TL??

[@thor_6886]

But when you measured your blocks out using the tape, for the second pedal, you measured from the front of the first pedal - whereas the diagram showed that second measurement from the back of the front pedal. That's about a 10cm difference. Which is correct?

[@anilgamap7718]

❤️

[@user-hy5vx6sv5i]

Hi how i can drop the time in 60 meters , what is traning can help me ?

[@jamiedavid8023]

Cleared some things up for me. Most important: always felt like blocks mess up my start>No pressure on the blocks>> And unbalanced at the set position focusing on the arms in deed messes up with control of the legs; which is disastrous as I can confirm

[@ATHLETE.X]

Awesome to hear Jamie! Glad it makes sense and resonates with you

[@jaspermatthews6278]

is the rear block supposed to be at a higher angle 55 degrees?

[@szymonjankowski1221]

Cody I have a question. Should I focus and change my action of arms when I am rocking side to side when sprinting or I need to look for something else?

[@ATHLETE.X]

It’s possible that it’s coming from your arms if you are trying hard to use them. Does the rocking still happen when you relax your arms and just let them swing on their own? I’ve noticed some of my sprinters rock forward and backward when they’re trying too hard (straining rather than sprinting relaxed).

[@szymonjankowski1221]

I haven't tried to completely relax in my arms yet, but I will. Could side-to-side rocking be a result of the shoulder going out word in the rear phase?

[@jordanwilson7438]

Late comment but i measured my trochanter length but im still confused on this one part. How far should the tip my blocks be from the staring line should it be one foot length or a different measurement

[@ATHLETE.X]

You don't measure to the center rail that the blocks are attached to because the length of this varies between different brands, and thus is not useful to us. Measure from the line to the first pedal, and between the pedals.

[@JoFlakes]

The picture depicted you measured the front of the back leg pedal to the rear of the front pedal. In your demonstration you measured the front of back leg pedal to the front of the front pedal. Which is it??

[@ATHLETE.X]

Measure the distance between the front of each pedal

[@JoFlakes]

@@ATHLETE.X Thank you!!🙌

[@faar6]

which foot must on the front while starting block ? dominant foot or non dominant ?

[@ATHLETE.X]

Stronger leg. The same leg you’d prefer to jump off of.

[@faar6]

@@ATHLETE.X how to determine which one is my stronger leg , if i right footed in soccer , is that my right is stronger leg ?

[@SunOmega]

@@faar6 Did you try it? Im having same problem, the foot i use for kicking a ball should be in front block?

[@SuBingtianFan983]

Hi I had a question my femurs are comically longer than my tibias so would this setting work for me still?

[@SunOmega]

Can i ask whats your height? Cause im 5'7 and i have 92cm leg length, same as you

[@ATHLETE.X]

You’ve got long legs! I’m 5’11” and people I’ve measured between 5’11” & 6’1” were all 92-95cm. Edit I just measured with a mirror and confirmed I’m 93cm length.

[@SunOmega]

@@ATHLETE.X Oh yeah, as i said im 170cm, and the length of the leg was like 92,5cm, i tried even with the hip bone and it was 95cm, so i think i got it right? Good to know atleast, cause im short but seems the legs are long lol

[@ATHLETE.X]

@@SunOmega the perfect sprinting combo! Lower height for lower overall mass but long legs so you’ve got good levers to sprint with.

[@SunOmega]

@@ATHLETE.X Damn, i didnt know these things! Now im hyped and ready to smash every record ahah Thank you! :)

[@Ev-eq8zn]

I'm also 5'7, 88cm to middle of the trochanter. I thought I had relatively long legs/short torso. 92cm seems crazy, you sure?

[@stringbean1010]

I swear every video has a car alarm going off !!

[@ATHLETE.X]

It’s an entry/exit alarm at one of the city buildings next door. Whenever a truck goes in or out it makes a sound. Although, I wouldn’t be surprised to hear a car alarm in that area haha.

[@Hengel_Andrews]

So your Trochanter is MOST important!

[@ATHLETE.X]

For measuring leg length it is pretty reliable.

[@jabari8950]

Is this the same for a regular 4 point start?

[@azsegrxdhtfgvijnkomlewrhtg9508]

I got 103 cm. I hope I measured right. I'm 6ft3 and some quarters and I wouldn't consider myself to have long legs but that seems long.

[@ATHLETE.X]

That sounds right. I’m 5’11 and legs are ~92cm

[@orlandoafrica8089]

Hey

[@snayke8503]

how tall are you?

[@ATHLETE.X]

182cm/5’11”.75

[@snayke8503]

@@ATHLETE.X like me, thats because whe have thesame lenght of TL :)

[@djeiys]

By having your front block that close to the line you are loading too much your front leg which make you having an unbalanced set position transferring to much body weight on you from leg to be able to push. On the set position your body weight have to be even from both of your legs, also by having your front leg squeezed like that it will make your front foot to stay too long on the block waiting your hip fully extend to be able to propel.

[@thor_6886]

And Tony Heller and others advise that your hips should be above the front foot - in his squeezed set up, his hips are well ahead of the front foot.

[@ATHLETE.X]

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[@decathlete2000]

The back is supposed to be flat at the 'set' position. Your back is extremely curved.

[@devanteswing4790]

This is completely unnecessary keep counting steps, all this geometry is ok but not a science all athletes have variations but one can try this but the way your coaches taught is sufficient enough.