In the sport of Track and Field, the start of a short sprint can set the table for success throughout the rest of the race. The top speed (max velocity) attained in the race is of the utmost importance, but the skill of executing and managing various aspects during the start and initial acceleration, not only impacts performance during the early portion of the race but also can put the athlete in position to maximize the quality and effectiveness of the top speed. In track and field, sprinters may significantly underachieve when they fail to skillfully utilize the starting blocks. There must be an effective teaching strategy because using starting blocks can provide quite a challenge for athletes of all stages of maturity and ability levels.

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Start Doctor Training for Starting Block Use

 

Most training sessions are done without wearing spikes and some may not even be on a track. With Start Doctor Training, the objective is to develop basic aspects without blocks and then build upon those things to eventually transition to effective starting block use. So, after a good warm up and stretch, which will include exercises to wake up key areas, I like first having athletes to start from the standing position. After a few general instructions and cues, I'll have the athletes start on my commands for about a 10-meter sprint where the first objective is to simply try to get a good start without slipping. With Start Doctor Training there is value placed on the athlete learning to lean into the "Set" position and get a good start without cheating (rolling start). In my mind, rolling or otherwise moving into starts is fine for saving the legs from wear and tear, but I explain in detail in my Standing Starts blog various things that I believe are valuable to establish. If starts are done on a surface like a gym floor, then I like to have the athletes to have a damp paper towel or something to wipe the dust off of the bottom of the shoes. 

 

For the next sequence, before another 10-meter sprint, I may quickly explain how a well-coordinated powerful start that utilizes good ranges of motion may result in a challenge to the balance, but that should be recognized as a good thing, as dealing with the momentum of a good push off while rising, elevating, and accelerating in a manner that is appropriate for the 100 meter dash can take reps to master. After demonstrating what good ranges of motion I'm talking about, I may also add that the start actually is the first three steps (Ralph Mann). I'll mark that approximate distance with a cone, then film four 10-meter sprints from four different angles: front left, front-right, directly in front, directly in the rear. Athletes should be given sufficient recovery time between each sprint and reminded that they are starting as if they were running 100 meters, then gradually decelerate.

 

Next will be about a 30-meter sprint, and it will be pointed out to the sprinters how the first 10-meters differs from the next 20, and how that affects the acceleration, rising and elevating of the body, depending on the ability of the athlete (filmed from a side angle). Lastly, if the athletes are in good enough condition, we'll do a 60-meter sprint where the objective is for me to assess how they move into and achieve max velocity (top speed). This of course is filmed and assessed. 

 

With 3- and 4-point starts without blocks, primary areas to focus on include effectively sharing the bodyweight between the hand(s) and the feet while positioning and balancing the body for an explosive and effective push-off. This now, very importantly needs to be accomplished with the hips higher than the shoulders, with the head angled down, and with the line of vision down and to the rear. From my experience it is just a matter of reps with good coaching cues to steer the athletes to be just as aggressive as they were from the standing position. This is thoroughly explained in some of my blogs.

 

Add Starting Blocks

 

For sprinters in track and field, to help the athletes to more naturally carry over the skills they learned without using blocks, I like to start with the front pedal down at the lowest angle and have the rear pedal a bit of a greater angle. These Part One, Part Two, and Part Three videos give a brief overview of how I like to transition sprinters into using blocks. I also feel it is imperative to have athletes to compete with training partners to help them develop their abilities, and I strongly suggest using some type of video analysis to monitor progress. Obviously, this requires that the coach(es) be able to effectively assess performances. After the athlete learns how to be effective using lower pedal angles then the angles can be increased, with the goal being to determine what angles work best for the given athlete.

 

Level One Starting Blocks (not available yet) feature pedal angles of 20, 30, 35, 40, 45, 50, 55, and 60 degrees. Gradually increasing the pedal angles can help avoid these types of bad habits. You may leave your email on the form below if you want to know when Level One Blocks are available (late Summer-early Fall).

 

Want Start Doctor Training?

 

Those that would like my help with their athlete(s) should visit this page (under construction). I live in Lexington, South Carolina, and besides remote training being a possibility, I am willing to drive in the ballpark of 1 1/2 hours to a session. I welcome coaches and parents that would like for me to watch film of their athletes and communicate my opinions to them. For athletes that are on a team and/or have a trainer of some type, I believe it is important for everyone to be on the same page, so I will seek for there to be communication with the others before prescribing specific workouts.​​ "Speed Training" like anything else, puts particular stresses on the body, and recovery is an important consideration.

 

My method addresses overall fitness at a variety of intensity levels. I also don't want an athlete to come to my Speed Training sessions out of shape, learn a few things that can improve speed, and then want to repetitiously zoom all over the court/field, while ignoring the fact that they are not in shape. Injuries happen that way. In addition, for sports other than track and field, the recognition should be that executing the fundamental aspects of those sports still should be primary, with the goal being to successfully incorporate the improved body control and speed into their game. I address this in my blogs.

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My Blogs

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I provide very detailed information in my blogs. When I coach/train athletes, however, I place a premium on carefully choosing my words and assessing the athlete's performances and deciding how it is best to proceed with that particular athlete. Like most coaches that are serious about what they are doing, I learned most of what I know from others, and I give these people credit throughout my blogs. I also plan to regularly add links to blogs and podcasts from various speed training experts to my blog page.

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