Three factors that have been identified as important in determining a good start from the blocks are high knee lift, an explosive backwards drive of the legs, and an elastic action of the feet and ankles against the track—almost like that of a plyometric bound or depth jump rebound.
Here's a drill that focuses on these three elements of starting block technique.
Crack Drill
Your students perform a regular start from the blocks, but focus on two particular aspects of the technique:
Advantages
The momentary pause that occurs after the back knee is driven forward/upward forces your athletes to focus on high knee lift, and allows this leg to push backward against the track with greater than normal force. The coaching cue “crack an egg” will give your students the feeling of using an “elastic” rebound of the ankle and foot against the track.
References
1. Chris Husbands, Sprinting: Training, Techniques and Improving Performance (Crowood Sports Guides) [Kindle Edition], Cronwood, 2013.
2. Remi Korchemny, “A new concept for sprint start and acceleration training.” New Studies in Athletics, 7:4, 1992 pg. 65.
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