Hi, I am wondering if anyone can tell me the basics in term to setting up starting blocks for someone and anything other basic information. I am trying to help my brother that goes to a very small high school and the coaches are not any help and I am a distance runner, so if anyone could tell me how to help him or a good book for me to look at I would really appreciate it. Thanks, Lindsey
TAFNEWS publishes two books that are good books on basic theory--Basic Track&field Biomechanics:Tom Ecker and Sprints&Relays Contemporary Theory,Technique and Training; Edit by Jess Jarver. General starting point is to set the blocks so that the front knee assumes an angle of 90 degrees and the back knee 120 degrees and the runner is not bunched nor streched in the blocks.Trial and error from there on until the other starting actions are comfortable. It's a complex topic but these books will help.
It's not nearly has hard as you think. Get in the "to your marks" position on the track without blocks. Get your front knee so that it's right next to the meaty part of your forearm. Get your back knee so it's right next to the ball of the other foot. Mark where your feet are, put in the blocks.
I both coach and compete in sprints. The first thing I can tell you is that mastering and maintaining the skill of start technique is NOT easy. If it was easy, you would not have world class sprinters practicing this every single week. It takes lots and lots of practice to get good at it. Several things here:
(1) Strength matters. This is particularly squat (half-way to thighs parallel) and bench strength. Both matter a lot in the first 10 meters, while squat strength still matters a lot in the entire acceleration phase. There are different philosophies for upper body strength development (3-4 sets of 3-5 reps with heavy weight and long rest, 6-10 reps with moderate weight and long rest, or 8-12 reps with moderate weight and short rest all work) but with the squat, what works best is heavy weight and long rest. I use 4 sets of 4 with the heaviest weight I can handle for 3-4 sets and 5-6 minutes rest for squats.
Also, while you work on max strength squat development (early season), your max speed will be compromised. But once the lower body weights go to maintenance (either 25% less weight at the same volume or 50-75% less volume at the same weight), your max speed will be greater than before.
(2) Get the block spacing right for your body type. There are some basic block settings, but it really needs to be figured for each athlete. The typical setting is for angles of 90-100 degrees for the front leg and 120-130 degrees for the back leg. A better method is a calculator that Brian MacKenzie (a certified coach in the UK) has, which you can find here:
http://www.brianmac.demon.co.uk/sprints/blockset.htm
Also, a rule that Charlie Francis has is to tie a plumb line around the waist and make sure that the front foot is just behind the plumb line. You want to be PUSHING with your front foot, not pulling. This rule should take precedence over all others, and the rule about pushing is true for block clearance and for the acceleration phase that follows. Your foot should not come directly under your torso until you are through accelerating.
(3) Get your mechanics right. Probably the best available example of start technique is this one, featuring Jon Drummond, one of the best starters of all time:
http://advantageathletics.com/2005/?page_id=32
Notice the importance of arm technique.
Sure, the skills are hard to learn. Setting up blocks is not.