Sprint Starts

In the sprinting events, there is a need to have an efficient start. On this page we look at the standing, crouch and block starts and the correct positions for the "On your marks" and "Set" positions.

Standing Start

	On your Marks The foot is placed up to the starting line but not on it. The feet are about shoulder width apart to obtain a good balanced position The weight is distributed so that about 2/3rds of the weight is on the front foot.
	Set Bend the knees and lean forwards. Arms synchronised with the legs - in this case right foot forward and left arm forward. Back, neck and head in line. Remain motionless.

Crouch 4 point Start

On your Marks Place the right foot behind the line Place the left foot behind the right Remove the right foot and place the right knee adjacent to the left ankle The toe of the right foot should be turned under Hands should be slightly wider than shoulder width Arms should be straight but not locked at the elbow The fingers must be behind the line The fingers should form a bridge, with the thumbs pointing towards one another When viewed from the side the shoulder should be above the start line The head and neck should be in line with the spine

Set Hips raised to a position slightly higher than the shoulders There should be an angle of 90 degrees at the front knee There should be an angle of 120 degrees on the rear knee When viewed from the side the shoulder should be above the start line The head and neck should be in line with the spine Remain motionless.

40 Yard Dash 3 point Start

Place your stronger leg, usually the leg you jump with, in front. From a kneeling position, place the left (stronger) foot forward so that the edges of your toes are approximately 16 to 20 inches behind the starting line. With the knee of your back leg on the ground, position it alongside the ball of your front foot with a 4 to 6 inch space (fist) between the legs Extending your right arm out just behind the line, raise your hips up to a position where the angle of the front leg is about 90 degrees, and the angle of the rear leg is about 120 degrees The right hand should be extended up onto the fingertips with the fingers spread. The left arm should rest on the thigh of the left leg or in a position behind the body as if in a running position. Assume a relaxed position with most of your body weight on the legs and a small amount of your weight on the extended front arm. The power at the start comes from your legs, not your arm, so do not lean too far forward so that too much weight is on your arm.

Block starts

On your Marks Blocks correctly positioned in the lane (200m/400m at a tangent to the curve) Correct distances from the start line to the front and rear blocks Foot blocks at the correct angles Blocks firmly located in the track Feet correctly located in the blocks Fingers behind the line and form a high bridge Hands evenly positioned slightly wider than shoulder width Shoulders back and vertically above or slightly forward of the hands Arms straight but not locked at the elbows Head and neck in line with the spine Eyes focused on the track (1 to 2 metres ahead) Gentle breathing Face and neck muscles relaxed

Set Hold the breath Hips rise slowly to a position above the shoulders Head and neck in line with the spine Eyes focused on the track one or two metres ahead Shoulders vertically above or slightly forward of the hands Front leg knee angle approx. 90 degrees Rear leg knee angle approx. 120 degrees Feet pushed hard back into the blocks

Types of sprint starts

There are three types of sprint starts:

• Bunch or Bullet start - The toes of the rear foot are approximately level with the heel of the front foot and both feet are placed well back from the starting line.
• Medium start - the knee of the rear leg is placed opposite a point in the front half of the front foot.
• Elongated start - the knee of the rear leg is level with or slightly behind the heel of the front foot.

Research by Henry(1952) and Sigerseth and Grinaker (1963) supports the medium start as being the one that offers the most advantage to the sprinter. The medium start, compared to the other two starts, allows the sprinter to exert a higher force against the blocks for the longest practicable time, which in turn produces the maximum impulse so that the athlete leaves the blocks with the greatest possible velocity.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Sprint Technique
• Sprint Photo Sequence
• Sprint Warm up Drills
• Sprint Starts
• Setting up the Starting Blocks
• Sprint Relay
• 100 metres Training
• 200 metres Training
• 300 metres Training
• 400 metres Training
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• Sprints and Relays, F.W. Dick, ISBN 0 85134 082 2
• Sprinting and Hurdling, P. Warden, ISBN 1 85223 299 4
• How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2