Advanced Block Starts for Hurdlers vs. Sprinters
w/ Coach Kuritz
[email protected]
I.
Sprint Race Phases (Ex. 10 second 100m)
Advanced Approach – Tom Tellez, U. of Houston
A. Reaction time (1% - less than 1m)
B. Block Clearance (5% -appr. 5m)
C. Speed of Efficient Acceleration (64% - appr. 64m)
D. Maintenance of Maximum Velocity (18% - appr. 18m)
E. Lessened Degree of Deceleration (12% - appr. 12m)
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Simple Approach
The Gun
Exit Blocks
Drive Phase (0-30m)
Stride Phase (30-60m)
Lift Phase (60m+)
II. Block Position/Body Position
A. Simple Approach – Block Position
1. Front foot two heel-toe steps from back of line.
2. Rear foot 3 heel-toe steps from back of line.
3. Front knee angle = 90 degrees.
4. Rear knee angle = 120 degrees.
B. Body Position
1. “On Your Marks”
a. Feet in blocks making contact with ground.
b. Fingers behind the line forming a bridge.
c. Hands slightly wider than shoulder width.
d. Shoulders back and slightly forward of the hands.
e. Arms straight but not locked at the elbows.
f. Head and neck in line with the spine.
g. Eyes focused on the track (1 to 2 meters ahead).
h. Gentle breathing.
i. Face and neck muscles relaxed.
j. Body rolled forward.
k. Heels released from pedals.
2. “Set”
a. Hold breath.
b. While keeping your weight forward, raise center of hips to a position 4-6” above the shoulders.
c. Head and neck should form a straight line with the spine.
d. Eyes focused on the track one or two meters ahead.
e. Shoulders slightly forward of the hands
f. Front leg knee angle approx. 90 degrees
g. Rear leg knee angle approx. 120 degrees
h. Feet pushed hard back into the blocks
C. Mathematical Approach – Starting with your Using these
two knee angles (120, 90) and measurements from your
athlete, you can mathematically calculate the proper
positioning of the front and rear pedals from the line as
well as the ideal angle of each pad. The following
measurements will be required while the athlete is in the
set position:
1. AL (Arm Length) - vertical distance from the midpoint of the shoulder to the ground.
2. BL (Back length) - distance from the mid-point of the
shoulder to the mid-point of the hip.
3. ULL (Upper leg length) - distance from the mid-point of the hip to the mid-point of the knee.
4. LLL (Lower leg length) - distance from the mid-point of the knee to the bottom of the shoe
Advanced Block Starts for Hurdlers vs. Sprinters
w/ Coach Kuritz
[email protected]
5. FL (Foot length) - distance from the mid-point of the ankle to the point of contact with the toes to the
ground.
6. Enter the measurements at http://www.brianmac.co.uk/sprints/blockset.htm and then select the 'Calculate
Block Settings' button to obtain measurements. An estimate of the distance of the toes of the first foot
strike from the front starting block pad is given. The distance measurements for the pads are made from
the rear of the start line to the front of the pad where it is in contact with the ground.
III. Foot Power Distribution/Positioning
A. Sprinter
1. Dominant legs in front position.
2. Majority of power focused on pushing off w/ front foot.
3. Back foot should be light on block and focused on driving knee and foot out.
4. Short powerful strides through drive phase that naturally lengthen w/ acceleration towards top speed.
B. Hurdlers – 8 Steps To Initial Hurdle Sprint Position
1. Trail leg in front position.
2. Majority of power focused on pushing off w/ front foot.
3. Back foot should be light on block and focused on driving knee and foot out.
4. Abbreviated 3 or 4-step active acceleration before premature transition into full sprint position.
5. Not at full speed at first hurdle; continue to accelerate with arms working drive phase before, on top of
and between the hurdles.
IV. Block Start Race Preparation Checklist (great for practice sessions – universal for sprinters and hurdlers)
A. Pre Race
1. Blocks shaft correctly positioned in the lane (tangent to curve for 200/400).
2. Pedals correct distance from the line.
3. Pedals at corrects angles.
4. Blocks firmly set on track.
5. At least one pre-race practice start (hurdlers over hurdle #1).
6. Stand behind blocks w/ mind and eyes focused on your lane.
B. On Your Marks
1. Walk in from of blocks and power jump.
2. Back into blocks.
3. Secure feet; rear knee, then hands in position.
4. Roll forward.
5. Eyes down; gentle breathing; listen for starter’s voice.
C. Set
1. Hold Breath.
2. Raise Hips as feet make solid contact with pedals.
3. Eyes 1 to 2 meters down track.
4. Ears/mind focused on gun.
D. Bang!
(Simultaneously)
- Controlled exhale.
- Drive arms hard.
- Push off of front foot.
- Drive out rear foot & knee.
- Eyes focused 2-3 meters ahead.
- Run out of blocks.