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Developing a Good Standing Start

johnmakell

Updated: Jan 22

Learning to position, balance, and coordinate movements to react well, and move explosively in an efficient manner up the track from a standing start when the starter doesn't allow cheating, not only can carry over to other sports where athletes start while standing, but can also can carry over to starting positions where additional body parts are in contact with the ground and required to accept some weight, ie; 3-point and 4-point starts. What I've observed is that many athletes in 3-point and 4-point starting stances rely too much on the hand(s) on the ground for balance/stability and it keeps them from maximizing their explosiveness. (Keep Reading)


Standing Start Position


The feet should be spread enough to begin a good base, with the feet aligned with the knees and hips. When in the "set" position, the body, generally speaking is being positioned to be able to overcome inertia and to explosively move up the track. See the "Cheating and what is Allowed" section below for a very important aspect of positioning at the start. There is some bend at the waist and knees with the head ahead of the starting line. The shoulders should at least be up to the line, but maybe ahead of the line to some extent. The hips should feel close enough to the line and should be angled forward to some degree as I alluded to earlier. The knee and shin of the forward leg in the starting stance should feel close enough to the line, and maybe even feel like they are a bit ahead of the line, but not really angled forward like the torso, hips, and shin of the rear leg. Having a significant forward shin angle in the front leg would require too much hanging forward and likely a lower than desired hip height. When poised to launch into the race, about two-thirds of the weight is centered over the position of the front leg in the starting stance, with the hip/glute area of that front leg likely being a focal point. Although the front leg side is emphasized there still should be some recognition of the hips and shoulders squared to the direction the athlete is to travel, up the track. There also should be an effective total body lean when in the "Set" position. By effective total body lean I'm referring to that which has the athlete sufficiently balanced with his/her center of mass positioned effectively and with the joints sufficiently loaded and with the athlete poised to react well and to move explosively up the track with big enough movements. In the "Cheating vs What is Allowed" and "Bending the Body" sections below I will explain more thoroughly what I believe constitutes an effective total body lean. This is important because it applies to all starting positions that I will detail.


Having a reasonable knowledge of the roles that reflexes play in sprint success can also be important if applied in an appropriate way. This article gives a view of a role the Cross-Extensor Reflex plays. See this video and that video for more detailed info. In my mind this is an instance where the skill of the coach can be important because you can easily say too much or wrong things that distract an athlete when trying to get technical.


Quick Side/Power Side


The pursuit of trying to effectively position and balance the body to put forth a good faith effort to start in accordance with the rules of starting that prohibit illegally moving into the start, brings attention to the different roles carried out by the quick side (side of the rear leg) and the power side (side of the front leg) to set the body in motion from a basically still position (overcome inertia). As I explained in detail in my "Effective Recruitment" blog, in reference to starting from a standing position, the article, What is the Drive Phase in Sprinting, Part 3”: adds, “You can’t push from your toes as toes are meant to grip. The gripping toes create stability for the push off. This is the key to force application and push mechanics when starting from a standstill (traction).” I also stated previously that I may add or substitute "curling/dorsi-flexion" of the toes to describe the gripping aspect, and this certainly also applies to three and four-point starting positions with and without starting blocks.


While positioning for standing starts, various body parts move in different ways that I refer to as dynamic balancing. This includes being aware of how the weight is positioned in relation to the feet. Properly loading the joints not only refers to the hips and knees, but likely will include a degree of dorsi-flexion of both ankles while positioning and preparing to start. The back foot may be on the ball of the foot and poised to react, etc...


Again, when starting blocks are added, these aspects are also part of the deal as the athlete executes the skill of the legs loading toward and against the block pedals, in preparation to launch properly. Read on!


Cheating vs What is Allowed


When watching sprints in track meets, we all have seen athletes get away with movements prior to the gun that help facilitate a good reaction and movement up the track. This occurs because effectively overcoming inertia, in this case the body's tendency to stay at rest, is an important element of starting. It is important to understand that some movements associated with leaning or rolling into the start, can be done legally during the establishment of the "set" position, and ideally is carried out in a way where the athlete is poised to be able to legally overcome inertia, while maximally coiled and poised to react and explode into the race with big enough movements. This brief video shows an athlete doing a falling start from a pretty decent standing start position, and the body lean I'm referring to is the forward position he is in prior to taking his first step. The next section gives additional body position details.


Bending the Body


When getting good at bending, there should be an awareness of having an appropriate hip height as the torso is angled forward while in the "set" position. This very importantly, should cause the head to be angled appropriately forward, resulting in the eye focus to be more downward and even toward the rear in some cases, depending on how much the torso is angled downward. As the body is poised to react well and explosively start, there should be a feeling of the total body being in a good position in relation to the starting line.


An important part of the positioning and balancing is having the hips at an appropriate position to help facilitate significant glute/hip/pelvic involvement. See the "Problems Bending" section below. Other cues that may help have to do with the "legs being in front of you" and "feet being under you" while assuming this starting position. Again, these aspects can be carried over to other starting positions. The positions may change, but the positioning and balancing to maximally involve the glutes/hip/pelvic region is always a major consideration.


Standing Start Example


This video demonstrates a pretty good standing start position, but in order to be ready to react quickly and explode into a sprint, I would suggest that the feet be spread a little more. This will also require that the arms be positioned a little differently to coordinate with that more spread position of the feet. Very importantly, the young lady in the video rolls into her starts (cheats). Again, a major challenge that needs to be dealt with is being able to have a position that allows the athlete to react quickly and move explosively without rolling or otherwise cheating prior to the starting signal.


Problems Bending


Some athletes that don't bend well naturally and/or don't have their torso angled forward, may need to be better acquainted with the hip hinge movement. Ideally, bending includes at least a fairly straight back, and skillfully controls the hanging forward of the torso, while at the same time being poised to start explosively. This also includes preparing the glutes to be recruited in anticipation of taking the body and a powerful stride forward and upward during the starting action. This movement is to be supported by a straight back. Pertaining to this, the book Running states, "The back must be kept straight, because the dorsal muscles can work most effectively in that position, thus contributing to the force of the push-off by way of forward pelvic tilt. If the back is too rounded, the dorsal muscles work less effectively, thus reducing their total contribution to the force of the push-off."


Shin Angles and Footwork


During the starting action after being required to abide by the rules (not cheat), there is a subtle movement of the power side foot (front foot) off its spot during the quick side's initial movement and as the body begins moving forward. This creates a forward shin angle as the front leg continues the push off action with the rear leg. We'll refer to this as the "push angle". This is clearly evident in football watching wide receivers begin their routes. It is important to understand, however; that both feet are in contact with the ground at the same time during some of the push off, if only for a very brief moment. Being skilled in executing this brings with it a foot quickness/lightness on the feet as the body moves that can be carried over to 3-point and 4-point starts, even though, very importantly, the front foot during 3-point and 4-point starts does not move off of its spot, but the quickness and lightness should not only be felt in the feet, but also in the hand(s).


Important Note


When athletes doing a standing start are allowed to roll or fall into the start, the subtle movement of the front foot off the spot typically won’t occur since the rolling takes the body forward and creates the forward shin angle. Note this when watching this athlete subtly roll into his start.


More on Standing Start Footwork


You don't want the athlete to rely on stepping backward with the back foot to initiate the push off into the first step, as this not only is an inefficient movement, but it can also negatively affect the trajectory of the first stride and ultimately the height of the hips. If you see an athlete be explosive while stepping backward, encourage him/her to try to do a better job of positioning, ie, having legs in front and feet under while spread enough in the stance, with the weight appropriately toward the position of the front leg while leaning. "Knees facing forward" may also be a good cue. You don't, however; settle for a start where that step backward was eliminated, but the start in general is not explosive. Hopefully reps with training partners and good coaching can continue the improvement.


I Also Don't Like


I do not like the standing start method of “stand up straight with little or no bend at the knees, lean forward, then collapse at the joints” in response to the starting command. If something like this is done to save wear and tear on the legs during workouts then that is acceptable in my mind. If this is done when the athlete is actually trying to get a good start, this will not serve as an effective lead-up to other starts in my opinion, as trying to simulate this with three- and four-point starts can—as Dan Pfaff points out—result in projection angles that are too low, and balance issues that athletes try to correct with zigzag running. As I've expressed in my other blogs, getting sufficient elevation from the very beginning is an important aspect.


Soft Standing Starts and Starts During Training


Once again, requiring the athletes too many times to be completely stationary before starting and to start explosively can be very stressful for the legs. Stu McMillan of ALTIS also explains and shows athletes moving into starts in this video. In addition, allowing an athlete to roll or fall into the standing start can also be a good way to introduce the double leg drive (both feet pushing off together) to athletes that start by merely picking up the back foot.



 











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Runners Taking Off

               The Start Doctor

The start of a race can set the table for success throughout the rest of the race. Although executing key fundamental aspects of running, and the top speed (max velocity) attained in the race are of the utmost importance, the skill of executing and managing various aspects, ie; things that affect stride length, stride frequency, running position(s), and the quality of the ground contacts 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. For sprinters in the sport of track and field, the starting blocks provide an angled platform to push off against to launch into the race. A failure to skillfully utilize the starting blocks impacts the basic elements I previously alluded to and can negatively affect the rest of the race. A problem, however; is that there must be an effective teaching strategy because using starting blocks can provide quite a challenge for athletes of all ages and stages of maturity. My suggestion is to focus on skillfully starting and accelerating from various positions without blocks before adding starting blocks. Read on for the learning progression that I use to develop fundamentally sound starting block use. This teaching method can also be used to enhance the abilities of starting, stopping, changing direction, and achieving top speed effectively during other sports where prowess in these areas is important.

Ironically

This is not to say that athletes need to spend an inordinate amount of time throughout the year practicing starts. As a matter of fact, in the sport of track, many training runs, are not done by starting and accelerating very explosively in order to save the legs from excessive wear and tear, and as I said above, it is the top speed (max velocity), that is the primary consideration. In my opinion this includes the top speed attained in sub max training runs, as the athlete can demonstrate the ability to react and respond effectively and coordinate movements, along with the timing and rhythm to maximize efficiency at the various speeds and intensities, with the idea being for the athlete to develop the ability to maximize running efficiency and effectiveness at any pace. I also maintain that even when moving into starts, ie; with a roll, hop, etc..., or otherwise starting and accelerating in a lesser intense manner, that these reps can still support the development of body control and the maximizing of performance that I just alluded to. When in sufficient condition, and during an appropriate time in the training period, it of course, is beneficial to get reps starting explosively and moving toward and into top speeds in a similar manner that is done during competitions. Doing so allows the athlete the opportunity to master operating with the body and its parts moving through angles, paths, trajectories and applying force in ways that correspond with competitive intensities. When not in sufficient condition, however; repeated intense sprinting can lead to injury. Check out my blogs for my take on maximizing sprint success.

Some Limiting Factors 

Various limiting factors are critical components. Some of these factors are strength, flexibility, mechanics, and conditioning. Much of the information in my blogs pertain to mechanics, but I hope to make it clear how technical aspects are supported by various physical abilities. I believe it is important for coaches to attempt to assess their athletes early on to try to identify what mechanics are already being executed skillfully, as well as which are not, and what physical abilities are strengths, and which are weaknesses. This should allow the coach(es) to individualize instruction to some degree. When dealing with youths, age-appropriateness is an important consideration in this regard. Coaches need to be able to recognize various limitations athletes may have at the varying levels of maturity and developmental stages as they are trying to accomplish various tasks. Read my blogs for my take on these matters. This very importantly includes recognizing and understanding elite level performances, and identifying areas that even the elite athletes may need to improve upon as well!

Flexibility

It is important not to underestimate the importance of flexibility. For child athletes, their flexibility is most often very impressive, but with maturity, as the muscles and tendons strengthen, flexibility inevitably lessens. According to Ralph Mann," The biggest non-genetic factor affecting flexibility, however, is neglect." He explained the critical role flexibility plays, stating, "If a sprinter is not flexible enough in their pelvic area to shift their hips forward at Touchdown, then they are forced to "sit back" at foot strike. This position not only shifts the body center back (insuring more braking forces) but also presents a "soft" (less rigid) body position which leads to time consuming hip flexion, as well as requiring the hips to move through a longer range of motion (both time and energy wasteful).

In my mind, gaining an understanding of the movements described in the previous Mann quote, and recognizing their part in the athlete's movement up the track from the start of the race, through initial acceleration and top speed is foundational. There are varying degrees of flexibility and ranges of motion demonstrated by successful sprinters. Understanding what Mann explained can help coaches identify various methods of compensation athletes may use, as well as help coaches consider strategies to address root causes of various movement issues. Left unaddressed, some issues not only can hamper performance, but also can lead to injury. It is important to realize that athletes at all levels exhibit compensatory actions related to body structure/development, previous injuries, etc... Although I certainly am not an expert in this area, I hope to provide helpful information in some of my blogs. I participated in the Altis Apprentice Coach Program this past summer in Atlanta, and it made a huge impression upon me when I saw the attention the athletes got on the therapy tables, getting massages and other forms of body work meant to address various issues that if untreated, could have been problematic. 

Strength/Conditioning

There is obviously a significant genetic component to strength, but a major challenge for the coach is to adequately address the static, dynamic, and elastic strength needs, as well as getting the athlete to apply these abilities effectively when sprinting. As with flexibility, being able to identify various functional strength needs can be very valuable, and as with flexibility, various functional strength aspects support good technique, ie; joint stability. My "Physical Development" blog covers this as well as conditioning

Important Aspects of Starting Positions Are Shared to Some Degree 

 

Learning to position, balance, and coordinate movements to react quickly and get out and up the track effectively includes recruiting key muscle groups and utilizing reflexes to start explosively while utilizing good ranges of motion. Learning to do this from the "standing start" position not only can carry over to other sports where movements are initiated from a standing position but can also provide valuable carryover abilities to the 4-point and 3-point starting stances used during sprints. A key issue in my mind, is that many athletes don't feel they are able to react well and move explosively and effectively up the track from the standing position unless allowed to cheat, ie, roll or otherwise move into the start. This leads many to feel that putting one or two hands on the ground is a basic necessity for getting a good start when not allowed to cheat, as well as feeling that having starting blocks to push off from is a necessity in order to get a good start. This belief can lead to a failure to develop positioning and balancing methods that can lead to maximizing performances from the other starting positions, not to mention that many sprinters cheat during block starts also, and as I've said, an effective start and initial acceleration, makes it easier to flow into an effective max velocity. 

In Addition

Check out this reflexes link also (other link in previous paragraph). Forming an understanding of the roles that reflexes play, as much as anything, can help coaches better understand the high-level performances that they are looking at, and help them to better build upon and enhance these athletes' successes. At an elite or close to elite level, most of the sprinters exhibit impressive reflexes and powerful movements that occur at 4.5 - 5 strides per second, yet some sprinters are obviously consistently better than the others. I hope to be able to describe in my blogs a learning progression that can help identify areas that even elite athletes can improve upon and lead to an improvement in their sprint performances. Read on!

How Speed Development Impacts Other Sports

In a perfect world, I believe that speed training should occur in the off-season where the athlete doesn't have to be overly concerned with quickly seeing results on the field, court, pitch, etc... Having said that, I do believe that the balls, implements, sport specific movements, etc..., need to be adequately incorporated in the speed training, ie; dribbling a basketball, soccer ball, defensive movements, etc... My blogs on incorporating speed into specific sports include videos of how some of the fastest athletes in those sports looked during game play. Once again, athletes should not lose sight of the primary objective still being to effectively execute the fundamentals of the sport. An example is how basketball players are to jump off of one foot under control to shoot a layup after dribbling down the court very fast. A fundamental of jumping events in track applies here. The speed needs to be under control enough to execute the jump effectively, and the last few steps are important for executing this. In my " Speed Training for Basketball" blog I go into the details. There is also the aspect of preparing the joints, tendons, and musculature for the stresses that an improvement of speed may have when starting, stopping, changing direction, jumping/landing, and achieving top speed during play. My blogs address this as well.  

My Blogs

Below are the titles of a series of blogs where I go in depth into particular topics. Most of the blogs, however; are less than a 5-minute read. The exception is my The Start is Actually the first Three Steps blog, which is a 9-minute read and pretty much lays the foundation for the rest of the blogs. In regard to sports that feature jumping, pivoting, and changes of direction, I suggest first reading my Care for the Knees blog, as it includes valuable information about the possible susceptibility to non-contact ACL Tears and how possibly to help prevent them. Even if you first read my Preparing Athletes for Sports That Feature Starting, Stopping, and Changes of Direction blog, you will see how it is necessary to get the information from the other blogs.

That aside, my suggestion is to read the blogs in the order you see below.  You'll notice that I have numerous blogs listed before the blogs that describe the particular starting positions. This is intentional, in order to give you a good overall view before considering the starting positions. You can easily access the blogs using the "Blog" button at the top of this page, then click on each blog that you want to read. You will probably have to scroll down to the "Start is Three Steps" blog. If viewing this on your phone, click on the three lines in the search box at the top of the page, then click on "Blog". I welcome your comments, but I admit, this being a new site, I'm not sure how easy it is to post a comment. I plan to check and respond periodically. 

My Availability

I am located in Lexington, South Carolina. The school where I teach Physical Education and coach Track is in session, so, of course, I am occupied with that. You may contact me at youthspeedcoach@gmail.com to see when I am able to consult with groups, ie; track teams/clubs, football teams, soccer teams, basketball teams, etc..., as well as with individuals and small groups for training.

Now Posted

The Start is Actually the First Three Steps!

The Initial Acceleration Beyond the Start

Rotational and Linear Aspects of Sprinting

Effective Recruitment and Coordination of Key Muscle Groups

Developing a Good Standing Start

The Three-Point and Four-Point Starts 

 

Max Velocity (Top Speed) in a Short Sprint

Physical Development and Resistance Training for Sprinters

Sample Early Season Training for Your Sprint - Jump - Hurdle Groups

Running the 40-Yard Dash

Care for the Knees During Sports That Involve Jumping, Pivoting, and Cutting

Preparing athletes for Sports That Feature Starting, Stopping, and Changes of Direction

Applying Sprinting Skills and Speed to the Football Field

Speed Training and Basketball

Speed Training and Soccer

Contact me at youthspeedcoach@gmail.com for other topics you would like me to address

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