How to Use Starting Blocks | Become a Better Sprinter

Today's video discusses how to use starting blocks in track and become a better sprinter in the process. From the warm up to technique to actual examples, this video is an in-depth look using starting blocks effectively.
The link to the full course can be found below. This full webinar adds in a Q&A from other coaches around starting blocks, along with Relay and Hurdles deep dives.
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[@mrdez4511]

Where were you when I needed you 27 years ago! That wasn't a sprint video, that was a sermon full of the gospel truth on how to come out the blocks.

[@coachtonyholler]

Thank you.

[@dennisrobinson8008]

All of this had to be figured out. New approaches have been implemented since 20+ years ago.

[@micheleg.2244]

I had the same problems in 100m, exactly 27 years ago too! My coach pointed out those problems out the blocks (and in the first 10m) but I've never got a practical suggestion on "how" to fix it. I was unable to fully extend my back leg. Also in some strength tests, I was nearly strong as long jumpers who had 6.80/7.30 m as best..but I barely could jump above 5m. Actually my strength improved but not during the movement.... Now I want to go in the track and try to focus just only on the movement and position, and see what happen....

[@trinamagee3524]

​@@coachtonyholler hi looking for a great coach to train my daughter Trinity Montgomery shes down there at nike finals shes running the 200/4/4

[@coachtonyholler]

@@trinamagee3524 Where?

[@brendanrathier2010]

This is the best block video I’ve ever watched! My coach never taught me any of this. I wish I saw it sooner because now I have my state meet tomorrow.. oh well 😂

[@coachtonyholler]

Thank you!

[@grtf47]

Same. I’m a senior in college and still have issue ps with block starts. My high school coach never taught me how to use them.

[@justintownsend8147]

This is my favorite blocks instructional video. Tony is the best as far I'm concerned.

[@davidarthur3221]

As always, great video coach. I like the concept of speed training.

[@rishiramkissoon6976]

As a novice sprinter at a late age, I learned alot. Great insight into weights and accessory. I came from lifting and was overtraining. I actually drastically cut back leg days and replaced it with single leg mobility and actually sprinting more days/week. The top speed: acceleration relationship was a gem; I am having trouble in my starts but I now see I need to focus on 60 m top speed days to measure and assess my top speed. I have been solely focusing on starts

[@MR.CLEAN777]

13:06 " this guy is pretty good" LMAOOOOO

[@Tristrum24]

I really like this video, because you show many examples of good technique with bad. I used blocks for the first time yesterday, I felt empowered but not before feeling awkward. I have my second competition tommorow. Thanks for the video.

[@coachtonyholler]

Great to hear!

[@ShadlesTable]

Excellent video, funny and educational. How it should be. Probably the best video on starts out there. Thanks

[@coachtonyholler]

Wow, thanks!

[@decathlete2000]

Ashton Eaton used to look forward in the tarting blocks, fastest sprinter/hurdler in the decathlon

[@petergalanopoulos8868]

Great instructional video! Thank you for this. I have been able to understand this and apply it to my daughters training.

[@Vrsxt]

This is the best video I saw about sprinting

[@Kyle111]

Super informational. Nothing but great advice. Gonna try and turn my younger brothers into studs

[@drtomassini]

Best video on blocks starts on the internet. I have been looking and looking and guys, this is it! Thanks coach!

[@coachtonyholler]

Thank you!

[@buhayohumphreymagero5705]

thank for this free information coach Tony

[@reef4hmmm]

Well done coach.. I'll use this for my kids!!! 🎉

[@suntower4379]

Hahaha I was dying at you roasting the people doing their starts wrong in the pictures 🤣🤣

[@loganwhite3161]

The golden formula !

[@andrewhudson7092]

Watching this video definitely helped me come out of the blocks significantly better

[@coachtonyholler]

Great!

[@AndrewPick6]

Best video I’ve seen on block starts by far!

[@coachtonyholler]

Thank you!

[@kacper3586]

This is really something. Good.

[@prod.german]

I was going to consider getting a sled, guess I'll just stick to the basics you've recommended

[@Courtcredbanks]

Thx trying to get my boy ready for his meet this weekend

[@Frostknight831]

Great video appreciate the content. Very informative. 👍

[@coachtonyholler]

Thanks for watching!

[@bradygiacopelli9003]

“this guys pretty good” shows usainbolt

[@pencilholic3130]

Thanks coach

[@rickwaters7459]

Excellent.. At my age 65, I started to learn to sprint, I have never been a track athlete and love the idea of giving this go. I used to train with traditional weights, and excelled in the world of Natural Bodybuilding, but I never found that I could sprint. Since stopping using weight over a year now, my training now more specific to movement, using Functional Patterns, I can see my sprint has improved in so many ways. Love that fact you do not follow the usual coaches of weight room, and sled to strengthen their performance. Great advice, thank you..!!

[@coachojoi8]

You are LEGEND

[@rickwaters7459]

@@coachojoi8 thank you.. not there yet as a legend..

[@Rishav_vashisht]

Great videos tony

[@coachtonyholler]

Thanks Rishav! Stay safe in India!

[@elijahebbert6884]

I believe toe drag is a biproduct of being extremely forceful out of the blocks and not having enough time to cycle leg so instead you get a more piston like action, sometimes just low heel recovery, other times dragging the toe. That's why you see so many elite sprinters doing it, most normal people or even quite fast people still aren't powerful enough or have strong enough hip flexors to bring the foot through that low. But hey that's just my theory and might be why Marcellus started doing it.

[@dennisrobinson8008]

I also agree you should not worry yourself about it until you have more power

[@pierre1114]

Excellent video, many of the same principals I use as a coach for my youth athletes that run summer track.

[@coachtonyholler]

Fantastic!

[@Leonidas-eu9bb]

You should read the articel of coach adarian barr about the drive phase if you haven't already. He really nailed it with his explanaition of the knee drop and hip over knee position. I bet you like it. I don't like your 'big and strong' instead i like 'powerfull' or 'explosive'. Big steps are the result. I also don't like sled draging. It's conditioning at best. What i really like because of the results i got is sprints/accelerations with a wearable weight vest (~5-6%BW). I use the cue leading with the lower belly or project the lower belly forward. The key is to achieve the proper deep core activation. Every thing else will follow then. Without proper core activation the body/brain will not activate the power muscles around the hip.

[@vijayl]

Nice v video and suggestions. What do you suggest instead of sled push out p pull?

[@EG_618]

The guy in lane 4 on the shin Angle is Andre McGill! One of Madison, IL greats. Still has the school record in the 100m 10.54. Madison sr high is a 1A school! I graduated in 2019! I remember seeing Marcellus run at state oh god was he quick.

[@jerryx2000]

17:15 I would like to correct the term dragging the toe. The back foot (toe) should actually float close to the floor during the first 2-4 steps!

[@coachtonyholler]

I think I said that... should be "low toe" without dragging it on the surface of the track.

[@grimreality808]

Case in point: Usain Bolt has the fastest max speed.

[@Bcarterize]

Great Video and super helpful. At what percentage are you sprinters pushing with their front and back foot independently? I have heard quite a few different approaches.

[@coachtonyholler]

Front foot is very natural. We focus on pushing middle of back foot against pedal.

[@DaniyalKhan-td4ki]

Sir I'm from Pakistan I am an athlete with in 1 year I cover 100m in 10.7 sec and 400m in 50 sec I need more technique to improve my self

[@jerryx2000]

Hi coach isn’t there going to be injuries if the athlete doesn’t jogg 5min, do dynamic stretching & foot work before block training?

[@coachtonyholler]

Our speed drills serve as our warmup. We don’t get into the blocks cold and stiff. But, my sprinters have not run a lap or stretched for 23 years. This year, we ended our 19 week season with all 42 sprinters at 100% health.

[@aaronjones4737]

17:48 💯💯💯

[@gregorysweeting2512]

Hey coach Holler,this was a great presentation. But im a believer of warming up properly,do you really believe,you can do blockstarts without properly warming up and stretching?

[@coachtonyholler]

We haven't done static stretching in the past 20 years. We go through "speed drills" at full intensity to start practice. Zero injuries in speed drills in 20 years. We also do Reflexive Performance Reset... a total game-changer.

[@gregorysweeting2512]

@@coachtonyholler Coach just one question,do you start speeding training as soon as the off season,just with smaller metres,gradually increasing into longer distances?

[@coachtonyholler]

@@gregorysweeting2512 We sprint on day-one. In the off-season we never sprint for more than five seconds.

[@lolhag5115]

Do you have any tips on having better shin angles?

[@coachtonyholler]

Get stronger. Wall drills. Sleds. “Falling starts”. Cue it.

[@o.f.ftrack3444]

Not sure if it was a coincidence or conscious decision but Michael Johnson had an unusually long torso relative to his leg length. It's one of the reasons for his distinct running style. In that situation it would make sense why his block set up seemed to be further back than what you prescribed to be ideal.

[@coachtonyholler]

Michael was a unicorn... many of the elites are. That's why those that coach elites are so confused. 🙂

[@dennisrobinson8008]

Michael Johnson made every one reevaluate EVERYTHING. In the computer modeling before him his body type wouldn't have even been an acceptable platform.

[@Scots524]

What do you do for kids who struggle to keep a flat back in the set position?

[@coachtonyholler]

Sometimes can’t be corrected. Make them aware… video.

[@RyderMcClurg]

What should my block setup be?

[@coachtonyholler]

Pedals 2’ and 3’ from starting line. Adjust slightly from there.

[@RyderMcClurg]

@@coachtonyholler thank you

[@jabari8950]

Any blocks you recommend ?

[@coachtonyholler]

Not really.

[@adrianyang2192]

15:00 is pretty impressive...idk how u can hold that for a pose

[@DeaconRob]

How many steps or meters should athletes be pushing for? Thank you so much for the content!

[@coachtonyholler]

Just want to project the hips as far as possible maintaining those down-the-track shin angles.

[@DeaconRob]

@@coachtonyholler Thank you!

[@Krimson4K]

Thoughts on Su Bingtian’s foot change in his start?

[@coachtonyholler]

???

[@Krimson4K]

Basically he was at a plateau and switched starting feet and was able to go faster

[@coachtonyholler]

@@Krimson4K Experimentation leads to discovery.

[@WaKeNinjaz]

Ok, sled pushing/pulling and lifting weight is not the most important, sprinting is. But that doesn't mean there is no room for it. Variation will always be important!

[@coachtonyholler]

Of course.

[@peterambambi4811]

HELLO...COACH I RECENTLY DECIDED TO GET INTO SPRINTING...AND I WAS WONDERING...IF I SEND YOU MY VIDEOS CAN U MAP OUT THE MISTAKES AND HELP ME FIX THEM???

[@coachtonyholler]

coachtube.com/course/track-and-field/feed-the-cats-getting-started-remote-coaching-primer/13532550?track=b04245976b8aced28287fc428e81587a

[@antoinepinnock1777]

Jamaican toe drag technique

[@jaredconnaughton4194]

Kind of hard to believe you can’t recall the names of Calvin Smith (WR 100m: 9.93), Lindford Christie (commonwealth, world champion and Olympic champion) Carl Lewis: (WR x 100m: 9.92, 9.86, 9x Olympic champion) 🥴

[@coachtonyholler]

Identifying those in the picture may have interfered with the purpose of the slide… hip projection. Thank you for you expertise in track and field trivia. 🥴

[@evancrain3419]

Why do you say highschool hurdlers should not take 7 to the first hurdle? if stride length and power is there why not decrease the steps taken

[@coachtonyholler]

I've coached several high school elite hurdlers and none have gone 7. Too much reaching, too little acceleration. Who ever lobbied for stride length in acceleration?

[@evancrain3419]

@@coachtonyholler every single 110m hurdler at the high collegiate, Olympic trial,, and Olympic final level take 7 steps to the first hurdle.

[@user-lb7pt6jb3o]

15:30

[@WaKeNinjaz]

So it's clear that you are not a fan of the shuffle start. Always hard to hear different stories from different coaches to choose between them. Still not sure wich I would prefer to teach my athlethes.

[@coachtonyholler]

Don't even know what you are talking about. "Shuffle Start"?

[@fatmansprinter]

Any tips for stopping my son cycling on acceleration? kzbin.info/www/bejne/qmmYY2hrnZh7r68 in slow mo I see my son pulling his foot past his knee on step 2 3 4 and not recovering it low. Thank you.

[@coachtonyholler]

Video. Low toe!

[@risottonero1312]

Wait How is 7 stepping to the first hurdle bad…

[@coachtonyholler]

It's not "bad" if hurdler is fast enough and powerful enough to get there with without reaching and doing a "cut step". High school hurdlers are almost always 8 steps to hurdle #1.

[@risottonero1312]

@@coachtonyholler ok gotchu. Most great hurdlers I know, or have relaxed against were 7 steppers. I didn’t learn 110s until my senior year of hs and naturally got to the hurdle in 7 but switched to 8 in order to change my lead leg. I was always under the impression the best hurdlers 7 stepped after seeing them run in hs and what they accomplished in college and pros

[@itsmeforsure5475]

Mr WTF guy had his feet mixed up, it was just a photo op. Unless he only likes to use one block, ok maybe.

[@jamiehoskins5379]

I have to say if you think the weight room doesn't help much, your are either doing things wrong or the athletes aren't putting for enough effort...or both.

[@coachtonyholler]

Thanks for your reply.

[@yeet76231]

Bro just said 7 step isn't good as if every single pro athlete doesn't 7 step

[@coachtonyholler]

I coach high school athletes. Who do you coach?

[@honkymonkey9568]

Usain Bolt pulled sleds and lifted weights. Just sayin'

[@coachtonyholler]

We lift weights and accelerate.

[@theundisputed4872]

These two idiots are coaches got me laughing so hard

[@steinhillstudios1657]

What do you mean you don't know any good coaches who tell their athletes to drag their toe? 6 of the 7 fastest men in the world drag their toe.

[@coachtonyholler]

I don’t know those coaches.