Sprinting Technique | How to Perform Standing Starts (aka 2 Point Starts)

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Learn how to sprint faster with proper standing starts aka 2 point starts. Brent Salazar (NFL/USTA strength and conditioning coach) teaches how to boost your speed and power with optimal technique and set up. Athlete demonstrator Reshard Langford (former NFL Safety).
When it comes to speed development, dialing in your start is critical. If you're a track and field athlete that races out of the blocks, understanding how to perform a proper standing start is still important. This is because the typical sprinter can only get about 8-10 good block starts during a practice session before fatigue sets in and technique starts to diminish. So developing proper 2,3 and 4 point starts are a key component of training.
Most athletes perform all of their accelerations from a quarter squat/standing start position. Whether you're a football or soccer player that needs acceleration and speed to get to the ball, a baseball player running from first or a basketball player taking off on a fast break, powerful and quick standing starts are essential. Great athletes have great standing starts.
In this video you'll learn the proper setup and foot position, upper and lower body technique as well as practice tips and complimentary training ideas.

[@coach_cale]

2pt stance broad jump to get the hips moving forward; love that as progression into the acceleration

[@jeromebenedict2084]

i know Im randomly asking but does anybody know of a tool to log back into an instagram account..? I was stupid lost the password. I appreciate any help you can give me!

[@tatejeremias6535]

@Jerome Benedict instablaster =)

[@4M44N_YT]

When i searched this up I was suprised to find such a well crafted and detailed video explaining a 2 point start! Thanks so much!

[@OutperformOfficial]

Thanks, you're very welcome!

[@KainoTheKid]

same

[@Ev-eq8zn]

EXACTLY what I was looking for lately. Low-and-behold this video pops up! THANK YOU.

[@OutperformOfficial]

You're welcome, glad it was helpful!

[@mysticalszn7787]

I was literally looking for this too

[@raghavanvenugopal8249]

Yall are definitely one of the best sprinting channels out there. This helped me so much thank you!!!!!

[@OutperformOfficial]

Great to hear, thanks!

[@johnschlesser8410]

P

[@syedmohdgulamasghar8809]

Really a very positive one in all aspects. Keep on learning and exploring.💐🏃👏

[@nesmoney]

This was very helpful by daughter likes the 2 point starts but didnt know the proper technique. We are going to try this and its easy to follow.

[@rishiramkissoon6976]

gold..I needed these tips today..off to practice it

[@ladif10]

W video very well explained in details i just bought a program with these similar exercices with just a vid of the exercise but no explanations so this helps a ton thx

[@magpietexas9475]

Thanks for this! I just competed at the TX Sr games (50, 100, 200 & 400m) - did pretty well for using a standing start that took at least a second or 2 just to get off the line! I don't have the resources to train with blocks, so I'll definitely be trying this method! (last time i used blocks was 43 years and 25 lbs ago!!)

[@OutperformOfficial]

Fantastic, love hearing about athletes that are extending their career. You might want to also consider 3 point starts once you get comfortable pushing off the front leg kzbin.info/www/bejne/iXaThHiYfLh0Y68

[@antoninaorieny628]

this is amazing

[@dulaindealmeida5044]

It's very helpful

[@tanudita5975]

Thnx for this amazing skills

[@jaydenwright9521]

Watching because I have to do a video showing standing start, crouch start and 3-point start. Thanks for the great videos.

[@OutperformOfficial]

You're very welcome Jayden, good luck on your video!

[@davidblackman9046]

Thankful for such informative information.

[@OutperformOfficial]

Glad it was helpful!

[@Orthodox1911]

i need this for my fire service physical test, thank you so much!

[@OutperformOfficial]

You're very welcome!

[@drakesbussy]

Thanks i have a 200m tomorrow so I really needed this!

[@OutperformOfficial]

Glad it helped, good luck!

[@lkmens9281]

Great to see this video. Because I waiting for this video PlZ continue this

[@OutperformOfficial]

You got it!

[@antoninaorieny628]

good job . l wish the best

[@iandreblackwood6332]

excellent explanation

[@OutperformOfficial]

Appreciate it Landre!

[@jkruger6112]

Thanks for this! I found it really useful. A quick question. Which gives you the greater advantage in terms of your finishing time - out of the blocks or standing start like the one demonstrated? I can see advantages and disadvantages in both. But I'm fairly new to the technical aspects of sprinting, so that might seem like a silly and naive query.

[@OutperformOfficial]

Great to hear! Block starts, when performed correctly, will result in faster times. However even advanced sprinters are only able to get 6-10 great block starts during a practice until fatigue sets in so standing and 3 point starts are important. Standing starts are also critical in sports that don't use blocks i.e. football, baseball etc.

[@jameswittmann1608]

new post yay

[@Bprosha]

Best just one word best video

[@anbuanbu9144]

This video is very useful thanks, and can you explain 3&4 point starting sir

[@OutperformOfficial]

Check out this video for 4 & 4 point starts kzbin.info/www/bejne/iXaThHiYfLh0Y68

[@jameswittmann1608]

wow its super amazing there

[@OutperformOfficial]

Yes it was! Much nicer in the winter than Colorado.

[@mohanytube]

Thanks 👍

[@OutperformOfficial]

Welcome 👍

[@anglichaninblin]

Wow, another great video, thank you. How heavy should be a med ball for a fit 13 year old though ? Cheers !

[@OutperformOfficial]

You're very welcome Svyatoslav. It depends on the athletes strength and technique. Typically the way to determine weight is to start lighter i.e. 4k-6k and build up from there. A good cue that the med ball is too heavy is when form starts to break down. The athlete begins using too much of their arms and is unable to fully extend with the hips. The most important aspect with those particular throws is to really get full extension of the hips vs throwing the heaviest ball possible.

[@vanitaauti296]

Thanks sir

[@OutperformOfficial]

Welcome

[@siddhant05464]

Make more drills vedio please... And technical vedio on sprinting...

[@michaelyoung6837]

Pure genius

[@lm_davidlouis8639]

Glazing

[@TimothyJ.Lochhead]

Great video and points! Also wow, you guys are getting hammered with chemtrails just like me and pretty mush everywhere :S

[@sweet2878]

beautiful place and beautiful people

[@pankajKumarkhatana1]

How much distance cover with toes ？

[@Silveiradias_]

Greeting`s frio Brazil! How i know whats leg stay in the front ?

[@OutperformOfficial]

It should be your dominant leg (strongest leg). If you are not sure try with each leg and go with whichever one feels best.

[@fingermike5666]

Bac sport is gonna be wild

[@a.haggard7792]

Love it! Question - Do you have any thoughts on what difference it makes if a sprinter strikes the ground during a sprint with a slightly pointed out foot vs. a sprinter who's foot strike is driving him/her towards the finish line. And Secondly, any videos on how to correct a fast runner who run's with that toe out form? Thanks for any info!

[@OutperformOfficial]

Thanks Haggard. Typically the best way to help fast runners with ground contact is to start implementing A skips, A runs etc. and have the athlete really focus on how the foot is making contact. For sprinters that are really having issues you can even start with A marches in place progressing to marching backwards and then progress to forward skips. Wall drills can also help. Doing the drills prior to sprinting will help maximize skill transfer to the track/field. We made a few videos on foot strike that might help answer your question. kzbin.info/www/bejne/hKukfpVpaKqMorM and kzbin.info/www/bejne/Y4DXXpeGZt2GipY and kzbin.info/www/bejne/mn-cpHaertqVicU

[@TranelHawkins]

You tech a two foot start by telling the athlete to take one foot lenth backward but in the slow motion video, you capture afoot that is further back in the stance?

[@OutperformOfficial]

The one foot length back serves as a foundational guideline. The slight variation in stance you noticed is part of personalizing the start for optimal performance. It's all about finding what works best for each athlete's unique stride and strength. Consider it a starting point for refinement

[@lw3969]

Initially which leg do you push off with? The front leg or the back leg

[@OutperformOfficial]

Front leg - it should do about 70% of the pushing, back leg does about 30%.

[@lw3969]

@@OutperformOfficial thanks

[@davidblackman9046]

Good technical insight.from my experience as an athlete these technical information were never pointed.some coaches never give technical breakdown of the sprint, you just do what you are told haryana any explaining..

[@andyblackonline]

Amazing production and explanations. I’m curious how far back the rear leg should be. The athlete in the video has his rear leg further back that the heel of his front foot (he seems to get into that position and then take a step back). Can you please confirm.

[@OutperformOfficial]

Thanks Andy! Good observation. Back leg position does vary a bit depending on the athlete and different coaches have various opinions on the position of the back leg. The setup demonstrated in the video is a good starting point however adding another foot length back is common. You just don't want to get too far back. Most important elements are front shin angle and generating most of the force from the front leg.

[@thor_6886]

@@OutperformOfficial Excellent to know. I noticed the same thing with the athlete versus the 'coach' set up and was going to ask. The athlete definitely seemed more comfortable with his foot further back - it does seem more natural for my boy who I showed this video to.

[@Bela363]

i found that the key to sprinting is arm technique. The arms are the steering wheel for the legs. So let's train the arms and upper body more than the legs.

[@OutperformOfficial]

Arm action is important in sprinting as the legs typically follow what the arms are doing. However they are just a component. You definitely don't want to train the arms more than the legs.

[@agonabdurahmani9602]

The front leg should be left oŕ right one?(for right handed person)

[@OutperformOfficial]

Front leg should be the one you can produce the most power with. A good way to tell is the leg you would naturally jump off of during a running jump.

[@shawnmathew5980]

Coach can u give me tip to take my legs fast in running iam trying to take my legs fast as I can but i can't can u plzz help me coach

[@mysticalszn7787]

Work on how fast you move your arms because your legs move with your arms

[@shawnmathew5980]

Yes that's a good tip I try to takemy arms as fast as I can but its slow u see world class atheletes how fast they take they're arms like Tyson Gay yohan Blake

[@shawnmathew5980]

So do u have any drills or exercise for faster arm's

[@mysticalszn7787]

@@shawnmathew5980 oh yea I’d say two main things you can do is a skips and do arm lifts at the gym (mainly bench), and just practice fast hands and arm coordination

[@shawnmathew5980]

@@mysticalszn7787 oh thank u for helping me 🙏🙏🙏

[@oofnope9292]

6:17

[@Ashish-pn7zl]

Guys plz make a video on 3 point starts

[@OutperformOfficial]

Thanks for the suggestion, keep an eye out in the coming weeks!

[@mostlysanetrader]

Why don't we put the second step like that shown in 4 point start ?? In that the second step almost is parallel to ground

[@OutperformOfficial]

Because of the body angle. 4 point start is much lower to the ground

[@matthewkaram9615]

Ayy

[@shawnmathew5980]

Greater force is equal to greater speed

[@shawnmathew5980]

C

[@Kidsvideo56]

Make hindi language please