Starting technique without blocks in long sprints

How are they supposed to pull their left arm down if it's already behind their body?

Most people who are not really sprinters and have not been doing the weights (squats, PC) and plyos will be faster with 3 point starts:

https://www.youtube.com/watch?v=xM8UwdTgv68

Open athletes are required to use blocks for races, but masters can use 3 point or standing, and 3 point is usually faster.

coach d wrote:

Most people who are not really sprinters and have not been doing the weights (squats, PC) and plyos will be faster with 3 point starts:

https://www.youtube.com/watch?v=xM8UwdTgv68

Open athletes are required to use blocks for races, but masters can use 3 point or standing, and 3 point is usually faster.

I'll have them try this. Thanks.

SMTC wrote:

http://www.stack.com/video/3361969248001/michael-johnson-performance-series-perfect-your-40yard-dash-start-stance/

I think both my athletes would fall on their faces trying this! It's great info, though, and they may surprise me. I'll have them try it. They'll definitely be faster than they are now. I've had them do falling forward starts so far since they are both injury prone.

Standing starts aren't great, especially for a 200m. The three point start suggested is probably the next best thing.

Having said that I'm not sure if using blocks or doing crouch starts without blocks would definitely contribute to injury if they're doing it properly. Sometimes a standing start is just horrible, make sure they don't take a step back when the gun goes as some people do or lift their front foot off the ground first.

OP: you stated that you had your athletes put their strong leg in the back. This is backwards. The strong leg should be in the front regardless of specific start type (3 point, blocks, standing).

I definitely agree with Coach D's suggestion of a 3 point start.

First, determine what leg is front and what is back.

Have them stand straight with both feet side by side.

Get behind the person and push him in the back.

One leg will go forward. That is their first stride.

So the foot that went forward will be the back foot at the start.

Let's say they start with their left foot forward.

On your mark:

Slowly go to the line putting your left toe right behind the starting line and your right foot slightly and comfortably back with both arms hanging straight down.

Set:

Your right leg goes farther back as you crouch a bit and your left leg bends ready to push off. Your right hand comes up in front of your chin, your left elbow goes back and left hand is near the hip.

Weight leaning forward while maintaining balance is important here.

Bang!:

Drive out staying low for a few strides. Popping up too soon is bad.

coach d wrote:

Most people who are not really sprinters and have not been doing the weights (squats, PC) and plyos will be faster with 3 point starts:

https://www.youtube.com/watch?v=xM8UwdTgv68

Open athletes are required to use blocks for races, but masters can use 3 point or standing, and 3 point is usually faster.

Naive question: why don't 800m runners use a 3-point start?

Check out the Moye blocks which are designed for a 3 point start. I have had many athletes who were uncomfortable in traditional blocks love these. NCAA had a rule in which both hands must be touching the ground. I am not sure if this has since been rescinded, but I don't think it was ever a rule outside of NCAA.

DKNY64, Juantorena used blocks in the 800 but he was primarily a 400 guy.

opinionated guy wrote:

Check out the Moye blocks which are designed for a 3 point start. I have had many athletes who were uncomfortable in traditional blocks love these. NCAA had a rule in which both hands must be touching the ground. I am not sure if this has since been rescinded, but I don't think it was ever a rule outside of NCAA.

DKNY64, Juantorena used blocks in the 800 but he was primarily a 400 guy.

Did a little bit of quick looking but couldn't find a Juantorena video where it was clear he was using blocks in the 800m. Happened to see a German guy in one of those videos using a 3 point start. Just seems like so many 800m runners want to get out fast and that a 3 point start could help with that.

Juantorena was one unusual looking runner. Still think his double in Montreal doesn't get the attention it deserves. What's the next best 400 / 800 double in history?

Blocks don't make that much of a difference.

Check the rules of whatever federation they are going to be competing in; they may not allow standing starts.

This is my starting technique...

http://img.thesun.co.uk/aidemitlum/archive/01571/FAKE-main_1571230a.jpg

dkny64 wrote:

Did a little bit of quick looking but couldn't find a Juantorena video where it was clear he was using blocks in the 800m.

Juantorena was one unusual looking runner. Still think his double in Montreal doesn't get the attention it deserves. What's the next best 400 / 800 double in history?

I couldn't find one either, but he did at least once. It was televised and I was an impressionable HS 800 runner and was intrigued.

He was very unusual. He was reported to have a stride of over 9 feet long. His coach tricked him into running an 800 claiming they needed a pacemaker. El Caballo is one of the classic and most fitting nicknames in the history of all sports.

Another question. If no one is using blocks, if a runner tells the starter that she is going to use a 3-point start, will the starter use the three command start? I.e, on your mark, set (gets into 3 point stance), bang.

Or, does the runner only get the two command start? On your mark, bang.

opinionated guy wrote:

dkny64 wrote:

Did a little bit of quick looking but couldn't find a Juantorena video where it was clear he was using blocks in the 800m.

Juantorena was one unusual looking runner. Still think his double in Montreal doesn't get the attention it deserves. What's the next best 400 / 800 double in history?

I couldn't find one either, but he did at least once. It was televised and I was an impressionable HS 800 runner and was intrigued.

He was very unusual. He was reported to have a stride of over 9 feet long. His coach tricked him into running an 800 claiming they needed a pacemaker. El Caballo is one of the classic and most fitting nicknames in the history of all sports.

I believe that about the stride length - just unreal. I can't think of any other major 400/800 double but I'm sure they're must be at least a few - do you know of any?