Track Start By Student Name

Kinds of Starts Standing Start Crouching 4 point Start 40 yard dash 3 point Start Block Start

Events 100m200m 400m

The set-up Rear knee even with front foot Shoulders vertically above or slightly in front of hands Front leg 90 degrees Rear leg 120 degrees Stronger leg forward *Using the above measurements, starting block settings can be calculated.

On your marks Crouching, hips below shoulders. Hands slightly wider than shoulder width Fingers form slight bridge Arms straight but not locked Head and neck in line with spine Relaxed breathing

Get Set Hold your breath Hips rise above the shoulders Feet pushed hard into the blocks Lower body muscles engaged include gluteus maximus, quadriceps, gastrocnemius, soleus Upper body – deltoids, triceps, hand flexors

Go Exhale Drive lead leg back into block Drive back leg forward into high knee action Drive arms hard, opposite legs

Keep Going Keep low and drive Body at 45 to 60 degrees from the ground Straight line from extended rear leg through spine and neck

Acceleration Phase Continue to lean forward, driving arms Shoulders should be back, relaxed, and square in the lane Arms move forward and backward only, never across the body Push off the toes Body transitions into a full sprinting stride, athlete looks tall, moving smoothly

Muscle Engagement Driving leg – gluteus muscle group, knee extenders (quadriceps), gastrocnemius, soleus Lead leg – Hip Flexors (rectus femoris, iliopsoas, tensor fascia latae), Knee Flexors (biceps femoris, semitendinosus, semimembranosus) Arm opposite leg in hip extension is in shoulder extension (posterior deltoid, latissimus dorsi Arm opposite leg in hip flexion is in shoulder flexion (anterior deltoid, pectoralis major) Spinal erectors, abdominals and obliques being used to support and stabilize the body Muscles NOT to be used – shoulder elevators, neck, facial muscles

Tips The anaerobic energy system needs to be trained High Intensity (90-100% of full speed) for short distances, with long rest intervals. Full body weight training, including power exercises