How to Execute a 100m Sprint Start (0-20m)

Summary

This video tutorial offers a detailed guide on the first 20 meters of a 100-meter sprint, emphasizing the importance of optimal starting block setup and the debate over dominant foot placement. It discusses the ideal angles for blocks, the comfort in the set position, and the mechanics of the starting stance. The video also covers the critical initial steps, the push-off technique, and the transition to upright running, highlighting the balance between horizontal and vertical forces. It provides insights into elite sprinters' strategies and the physics of acceleration, aiming to help viewers improve their sprinting performance.

Takeaways

• 🏁 The first 20 meters of a 100m sprint is crucial for setting up a good start and race.
• 🦶 Sprinters debate whether to place the dominant or more coordinated foot on the front block for optimal push-off.
• 🔧 It's recommended to set the front block at a 45° angle and the back block at a steeper 55° angle for comfort and power.
• 🧍‍♂️ Athletes should find a comfortable position behind the starting line, ensuring balance and readiness before the race begins.
• 📏 Some athletes use measurement methods to set their blocks consistently, while others prefer a more comfortable, feel-based approach.
• 🔄 Athletes may switch their front and back legs throughout their career, indicating that setup is highly individual.
• 🚫 During the set position, athletes should avoid any impulse to move or twitch, maintaining balance and readiness.
• 🏃‍♂️ The first step out of the blocks is critical, with some athletes pushing back into the blocks before propelling forward.
• 🔄 Elite sprinters often do not achieve a fully upright running position until after the first 20 meters, focusing on horizontal force production.
• ⏳ The drive phase, characterized by a low and aggressive posture, is essential for building speed and momentum in the initial stages of the race.

Q & A

What is the first step in setting up for a 100m sprint race?

The first step in setting up for a 100m sprint race is placing the starting blocks, with one block further behind the other to ensure the optimal position for the best possible start.

Is there a consensus on which foot to place on the front block during a sprint start?

There is some debate about whether to place the dominant foot or the most coordinated foot on the front block. Some sources suggest the most powerful foot should be on the front block, while others prioritize the naturally coordinated foot on the back block for the first step.

What is the recommended angle for setting the front and back blocks in a sprint start?

It is recommended to set the front block to a 45° angle and the back block to a slightly steeper angle around 55° or the next notch on the block setting.

How should sprinters position themselves behind the starting line before the race begins?

Sprinters should rest the knee of the leg they will take their first step with on the ground, with the toes and ball of the other foot in contact with the ground, and fingers just behind the line.

What is the purpose of having the shoulders straight above the hands in the starting position?

Having the shoulders straight above the hands helps with balance, ensuring that the sprinter can hold the starting position indefinitely without losing balance or feeling an impulse to move.

How do some athletes ensure their blocks are set the same distance from the start line every time?

Some athletes use a method of measurement to ensure their blocks are set exactly the same distance from the start line every time, while others set up the blocks however they feel comfortable for each separate race.

What is the significance of the first step in a sprint race?

The first step in a sprint race is crucial as it sets up the rest of the race. Achieving a longer first step can impact the race pattern, allowing for a longer second step and so on, which can ultimately affect the sprinter's performance.

What is the proper foot placement when the starter calls for 'on your marks' in a sprint race?

When the starter calls for 'on your marks', each foot should be placed on their respective blocks with the knee of the highest leg on the ground and the opposite knee raised, ensuring the heel of the highest foot isn't in contact with the block.

How should sprinters position their arms and head after the starter calls 'set'?

After the starter calls 'set', sprinters should raise the knee of their highest leg off the ground and push the foot back into the block, keeping their shoulders relaxed, head down, and maintaining a straight line through their torso and head.

What is the 'low heel recovery' technique mentioned in the script, and why is it important?

The 'low heel recovery' technique refers to keeping the foot close to the ground while driving the legs forward to prevent spending too much time in the air. This helps in maintaining horizontal force and momentum during the initial acceleration phase of the race.

Why is it beneficial for sprinters to have a gradual transition from the block exit to fully upright running?

A gradual transition from the block exit to fully upright running is beneficial because it allows sprinters to maintain high levels of horizontal force and momentum. It also prevents sudden changes in torso angle that could disrupt the force application and efficiency of the sprinter's movement.

Outlines

00:00

🏃‍♂️ Setting Up for the Sprint: Starting Blocks and Initial Steps

This paragraph discusses the setup for the first 20 meters of a 100-meter sprint, focusing on the optimal positioning of starting blocks and the debate over which foot to place on the front and back blocks. It emphasizes the importance of the first step in setting up a good race and suggests angles for block setup. The paragraph also covers the pre-race setup, including the position of the knee and foot, and the importance of comfort and balance. It advises on the use of measurement for block placement and the athlete's body position at the starting line. The paragraph concludes with the action of the starter's commands and the initial movement out of the blocks, highlighting the push back into the blocks and the arm and leg coordination required for an effective start.

05:00

🔍 The Physics of Sprinting: Acceleration and Drive Phase

Paragraph 2 delves into the physics of sprinting, particularly the horizontal and vertical forces that contribute to acceleration. It explains how these forces help an athlete transition from a stationary position to top speed. The paragraph discusses the importance of maintaining horizontal force during the initial acceleration phase and the role of arm movement in building momentum. It also addresses the concept of 'stay low' and the importance of foot placement behind the center of mass for efficient force application. The paragraph further explains the gradual transition from the block exit to fully upright running, using an airplane analogy to illustrate the process. It also touches on the variability in athletes' angles and the importance of a smooth and gradual transition to upright running.

10:02

📏 Step Count and Race Patterns for Sprinters

The final paragraph focuses on the step count and race patterns of elite sprinters, especially in the first 20 meters of a race. It discusses the number of steps taken by elite athletes to reach the 10-meter mark and the point at which they begin fully upright running. The paragraph emphasizes the importance of not cutting the drive phase short to avoid slowing down towards the end of the race. It provides a comparison with an elite athlete's race pattern, highlighting the variability in step count and transition timing. The paragraph concludes with a teaser for the next video, which will cover the execution of the 20 to 40-meter section of the race.

Keywords

💡Starting Blocks

Starting blocks are devices used by sprinters to gain an explosive start in races. They are set up with one block behind the other, with the foot on the rear block taking the first step. In the script, it discusses the debate over which foot to place on the front or back block, emphasizing the importance of the first step in setting up a good race.

💡Dominant Foot

The dominant foot refers to the foot that an athlete uses for kicking actions or from which they can produce more power. The script mentions the debate over whether to place the dominant foot on the front block for a powerful push-off or on the back block for a coordinated first step.

💡Set Position

The set position is the stance sprinters assume at the starting line before the race begins. The script describes how athletes should feel comfortable rising into this position and holding it without the impulse to move, ensuring balance and readiness for the start.

💡Drive Phase

The drive phase is the initial part of a sprint where athletes transition from the set position to upright running. The script explains that most elite athletes have not reached fully upright running by the 20-meter mark and are still in their drive phase, focusing on horizontal force production.

💡Horizontal Force

Horizontal force is the force exerted by the athlete in the direction of motion, which is crucial for accelerating from a standstill to top speed. The script notes that horizontal force is greatest at the start of the race and decreases as the athlete reaches top speed.

💡Upright Running

Upright running refers to the posture adopted by sprinters during the majority of the race, characterized by a more vertical torso angle. The script discusses the transition from the drive phase to upright running, which is typically planned to occur between 20 to 40 meters.

💡Low Heel Recovery

Low heel recovery is a technique where sprinters keep their foot close to the ground while driving their legs forward to prevent spending too much time in the air. The script suggests that achieving low heel recovery without the toe drag can be more efficient.

💡Toe Drag

Toe drag is an action where the toe of the foot drags along the ground as the athlete drives their legs forward. The script mentions that while some athletes use toe drag to maintain low heel recovery, it may not be beneficial for beginners who produce less force.

💡Staggered Step Approach

The staggered step approach is a technique where the first few steps of a race are wider, gradually narrowing to the athlete's natural step width. The script uses this concept to illustrate how some athletes adapt their stride pattern to maximize efficiency.

💡Top Speed

Top speed is the highest velocity an athlete can achieve and maintain during a race. The script explains that once an athlete reaches top speed, the horizontal forces balance with the drag forces, and the athlete only needs to apply vertical forces to maintain this speed.

💡Transition

Transition in the context of sprinting refers to the process of moving from the drive phase to fully upright running. The script discusses the importance of a smooth and gradual transition to maintain horizontal force and avoid slowing down towards the end of the race.

Highlights

Sprinters must be in the optimal position at the start of the 100m race.

The debate on which foot to place on the front starting block and the role of dominant vs. coordinated foot.

Recommended angles for setting the starting blocks: 45° for the front and 55° for the back.

Athletes adjust their starting position for comfort and balance, with shoulders straight above hands.

Some athletes use measurement methods for consistent block setup, while others rely on feel.

The impact of the first step's length on race dynamics and the importance of hip flexors.

Techniques for maintaining a low center of gravity and the role of the toe drag in initial acceleration.

The physics of acceleration, including horizontal and vertical forces, and their effect on sprinting.

How elite athletes manage their body angle and step width in the first 20 meters of a race.

The importance of a smooth and gradual transition to upright running to maintain horizontal force.

Coaching tips on staying low and the analogy of an airplane takeoff for a smooth transition from blocks.

The role of arm swing in building momentum and its reduction as the runner becomes more upright.

The gradual increase in knee height in accordance with the torso's angle during the race.

Strategies for steps three to six, focusing on knee drive and track pushback.

The variation in step count to reach the 10m and 20m marks among elite athletes and its implications.

Case study of an elite athlete's unique race pattern, challenging the norm with an early upright transition.

The importance of not cutting the drive phase short to avoid slowing down towards the race's end.

Transcripts

this episode is the first in our Series

where we'll be showing you how to run

the 100 m from start to finish beginning

in this video with the first 20 M of the

race before the gun goes off sprinters

need to ensure they're in the most

optimal position to get the best

possible start and the first part of

this process is setting up the starting

blocks when setting up the blocks one

block will be placed further behind the

other and the foot resting on this block

will be the foot that takes the first

step in the race there is some debate

around which block to put your more

dominant foot on as well as uncertainty

around whether your dominant foot is

your most coordinated foot the one you

naturally kick a ball with for example

or the one that you can simply produce

more power from some sources will say

that having your most powerful foot on

the front block is important when it

comes to pushing off but having your

more naturally coordinated foot on the

back block should take precedence as

your first step is crucial in setting up

a good race however some athletes have

been known to switch their front and

back legs throughout their career so it

is athlete dependent it's recommended to

set your front block to 45° while

setting the back block to a slightly

steeper angle around 55° or the next

notch on the Block setting but again

this setting is athlete dependent when

you're behind the starting line in

preparation for a race or training run

you can rest the knee of your leg you

will be taking your first step with on

the ground while the toes and ball of

your other foot will be in contact with

the the ground with your fingers placed

just behind the line from this position

you can adjust the position of your knee

and opposite foot to where they feel

most comfortable and once you have found

this position you can set your blocks

accordingly before fixing your blocks

make sure that it feels comfortable to

rise into the set position and hold it

without feeling an Impulse to move or

twitch you should be able to hold the

position indefinitely without losing

your balance and to help with balance

it's recommended for your shoulders to

be straight above your hands some

athletes will use a method of

measurement to ensure their blocks are

set exactly the same distance from the

start line every time while some

athletes will set up the blocks however

they feel comfortable for each separate

race while some athletes may like to

have their blocks placed closely

together so it feels like their body is

coiled up like a spring this approach

may actually reduce the amount of ground

that they can cover in their first few

steps whereas leaving more space for

their hind leg to come forward can allow

them to get the most out of their hip

flexors thus cover more ground with

their first step achieving a longer

First Step can have a big impact on your

race pattern as opening up your body

right away can allow for a longer second

step and so on when the starter calls

for the athletes to get on their marks

you should Place each foot on their

respective blocks with the knee of your

highmost leg on the ground with your

opposite knee raised from the ground the

heel of your highmost foot shouldn't be

in contact with the block as the ball of

your foot maintains contact with the

block your thumbs and fingers should be

placed place just behind the line and

it's advised to keep your shoulders

relaxed and your head down then remain

completely still as you wait for the

starter to call set once the starter

call set you raise the knee of your

highmost leg off the ground and push

your highmost foot back into the block

until a sufficient amount of your foot

is now in contact with the block many

athletes will have their heel flat

against the block when using larger

olympic size blocks the foot of your

front leg may also push back to gain

more contact with the block but to or

less extent your body should raise into

its upright position almost

automatically and your head should

remain down ideally with an absence of

backgrounding meaning a straight line

through your torso and head from the

point of your hip hinge once you are in

this position you just need to remain

still and anticipate the sound of the

starter's gun and once the gun goes off

you start to bring your highmost leg

forward follow closely by your front leg

many athletes will push back into the

blocks with both feet simultaneously

before bringing their legs forward but

the extent to which they do this depends

on the individual where athletes like

using ball demonstrating very little

push back into the blocks while athletes

like Ben Johnson use the blocks to

catapult themselves forward some

athletes May focus on bringing their

High most foot forward with no push back

into the block while simultaneously

pushing back their opposite leg into the

block before your legs come forward your

hand should leave the ground as you

raise your arms and as your hind leg

begins to come forward your

corresponding arm should drive backward

Wards to the point where it reaches 90°

and your elbow has straightened out your

opposite arm should stay bent at the

elbow while you bring your hand up

towards your head in the initial steps

of a race keeping your foot close to the

ground while driving your legs forward

helps to prevent you from spending too

much time in the air and this is

referred to as low heel recovery some

athletes ensure that they're maintaining

low heel recovery by performing an

action known as the tow drag where their

tow drags along the ground as they drive

their legs forward but when trying to

exclude every possible hindrance from a

race it's best of low heel recovery can

be achieved without the toy drag a

beginner Sprinter may want to emulate a

half a PO start by performing the tow

drag but when they're only producing a

fraction of the force that PO can when

exiting the blocks while also achieving

less optimal angles consciously

implementing the tow drag isn't likely

to serve any benefit While most athletes

will drive their legs straight forward

when coming out of the blocks for

maximum efficiency some athletes Anatomy

May limit just how straightforward their

legs can drive while some athletes will

adopt a staggered step approach where

their first couple of steps are the

widest then each step gets narrower

until they get to their natural step

width since this video we'll be covering

the execution of the first 20 M of a 100

m race I will outline some commonalities

among Elite sprinters in the first 20

MERS of a race the first point to note

is that most elite athletes will not

have gotten into fully upright running

running by the time that they've reached

the 20 M Mark so they'll still be in

their drrive phase at that point for

this reason the Orthodox approach is to

focus on your drive face for the

entirety of the first 20 M while

planning to enter fully upright running

somewhere between 20 to 40 M for

Simplicity I refer to the transition

stage prior to becoming fully upright as

part of the drive phase when I speak

about upright running I'm referring

primarily to the angle of the athletes

torso which they hold throughout the

majority of their race rather than

focusing on when an athlete's head comes

up fully since some athletes keep their

head down even after their torso is

fully upright at the beginning of a race

the horizontal Force produced by an

athlete is at its greatest with

typically around 55% of the force from

the athlete being directed horizontally

as an athlete gets further into the race

these horizontal forces continue to

reduce but it's because of the

horizontal forces that the athlete is

able to take their velocity from zero

all the way up to their top speed while

the vertical forces they produce act to

prevent them from falling over when an

athlete has reached their top speed the

vertical forces they're producing

stabilize at around 6% of their total

Force while at top speed the net forces

of the Drag versus the runner's

horizontal Force are balanced so all an

athlete needs to do to maintain speed is

continue applying vertical forces as

Newton's first law states that a body of

motion will remain moving at a constant

speed unless acted upon by an unbalanced

force having had a look at the physics

of acceleration let's take things back

to where we left off with the block

starts when the ball of your foot has

landed on the ground with your first

step you should be in the process of

pulling through your second leg to

initiate your second step and while

doing so you want to avoid any sudden

changes in torso angle since the goal is

to keep your legs pushing backwards into

the track maintaining high levels of

horizontal Force at the start of your

acceleration some coaches may give their

athletes a Quee to stay low when coming

out of the blocks but simply trying to

keep your body low won't serve as a

benefit if it's not applied correctly

it's ideal for your foot to land behind

your center of mass when trying to pull

Force backwards into the track during

initial acceleration whereas if your

foot is landing in front of your center

of mass keeping your torso crouched over

for the sake of staying low isn't going

to serve as a benefit since the more

upright athlete in this example is

actually applying Force more efficiently

even at the elite level not all athletes

are going to come out of the blocks at

the same angles with some being more

upright after their first step than

others but even in such examples the

athletes can still have a sufficient

Drive face by becoming upright in a

gradual manner a useful analogy to think

of when transitioning from the low

position of the block exit to fully

upright running is to imagine how an

airplane takes off without disrupting

the passengers getting incrementally

more upright rather than changing angle

in sudden Sports some coaches will train

their athletes to exit the blocks at an

angle so that they feel as though they

are falling out of the blocks with

gravity pulling them down and they are

relying on their initial steps to keep

them from falling face first into the

ground the objective behind this is to

ensure the athlete comes out at an

aggressively low angle to allow them to

orient as much force as possible in the

horizontal Direction coming back to

mapping an athlete start step by step

within the first few steps there will be

a significant amount of forward swinging

of the arms which helps to get your body

em motion and build momentum as the race

progresses and you become more upright

the movement of your arms in front of

your body should gradually reduce to the

point where your elbows don't go past

the plane of your torso but they will

continue to swing fully backwards having

your arm swing forward past your body

once you're running upright is wasted

movement and it can lead to longer foot

contact times on the ground while

accelerating the height to which your

knees come up will increase in

accordance with your torso becoming more

upright and as each foot St hits the

ground faster than the last the length

of your steps naturally increase

focusing on driving your knees forward

then pushing back into the track can be

beneficial during steps three to six

while your first two steps will be

focused on moving your feet away from

the blocks from the seventh or eighth

step your knees will be coming up higher

as your body becomes more upright so the

ability to push back into the track

won't be as pronounced as the initial

steps but you are still in the position

where you can keep producing a lot of

horizontal Force if your switch into

upright running is smooth and gradual

seeing as many Elite athletes will reach

the 10 m Mark in seven steps and begin

fully upright running around 15 Steps

that will leave them beyond the 20 M

Mark when fully upright since it takes

less steps to get from 10 to 20 M than 0

to 10 m for beginners however it may

take them eight or more steps to reach

the 10 m Mark meaning that if they aim

to be fully upright at 15 Steps to

replicate a similar race pattern to

professional athletes they may end up

completing 15 Steps before they reach

the 20 M Mark for some athletes this

won't be a problem but for others

running 80 M fully upright can cause

them to slow down dramatically before

the end of the race counting the amount

of steps it takes you to reach the 20 M

Mark then aiming to not become fully

upright until after you have completed

that many steps can be a good way to

ensure you don't cut your drrive face

short so that you don't slow down

excessively towards the end of the race

for the sake of comparison I will show

an example of an elite athlete from the

modern era who went against the status

quo when it comes to the drive phase in

his personal best equaling race in 2016

vco had a race pattern where he became

fully upright within 11 steps and before

the 20m mark the angle that Vio comes

out of the blocks at is very steep

compared to most athletes but he still

transitions gradually over the course of

his first 11 steps during the 2016

season FCO had another race of 9.88 that

required just 12 steps however in the

season prior of 2015 his race pattern

had a longer transition where he took 14

to 15 Steps to begin fully upright

running which was more aligned with the

rest of the field this shows that there

is no one- siiz fits all approach and

some athletes can just transition purely

on Instinct rather than having an

identical race pattern every time in my

next video I'll be talking about how to

execute the 20 to 40 m section of the

race so please subscribe for more

content coming soon and thanks for

watching