Blocks for the 200/400?

Question

I am running the open 200m and 400m at a meet today and this is the first time I have done either. I am a 800/1500/5000 runner, but my summer coach wants me and a friend of mine to do this for a speed workout. I have never used blocks before so can anyone give me some tips on setting them up/using them?

Answer 1

It depends on your age but internationals rules state that above a certain age (I believe 12 or 13) you must use blocks in all races up to and including the 400m (so 100, 200, hurdles etc).

While settings vary the simplest are the following:

Strongest foot goes forward (if you aren’t sure which leg this is stand with your eyes closed and have someone push you from behind. The foot you put out to stop yourself falling is your strongest)

2 feet from the start line back to the first block (with toes just on it)

1 foot from the first block to the 2nd with again with toes just touching the back block

Have the front block on the lowest angle, back one up one click.

In the blocks have your shoulders above the line with arms straight and not too wide apart.

On set push your heels back into the blocks to lift your hips - you should only come up high enough to create a 90degree bend for your front leg.

Have your eyes focused down at the ground about 6 inches in front of the start line, with your shoulders shifting slightly forward of the line.

When the gun goes leap out pushing off with both feet and throwing your arms forward (to generate momentum).

Keep driving hard for 15 - 20m (the stronger you are the further you can go - 30-50m for top sprinters) then shift up tall and run to the finish.

Don’t worry about angling your blocks into the curve its too much haste considering these aren’t your main events.

Good luck

Answer 2

if you are a distance runner trying sprinting i suggest not using blocks for 400. if u never used blocks it give u bad start on 400.

for 200, kinda curve your block a lil inside,( wat i do) and there are lots of kinds so we cant really help you set up.

Make sure your block is in place and not moving.

start facing starting line and 3 shoe sizes for nondominant foot and 2 for dominont foot. to find out which one is dominant, stand still and let someone push u from behind and see which foot goes out first.

Answer 3

yeah about blocks. i wouldn't reccommend using them during a race if you haven't practiced with them. no one is going to look at one funny if you don't have blocks.

but to use blocks:

*make sure you place the blocks one foot (your foot) away from the starting line

*make sure you set up your blocks comfortably

*make the back footholder about 65 to 80 degrees (whichever is most comfortable) to get a better push off your back foot.

the rest is explanatory... the whole start down thing. but just to be sure since your races dont typically get the same start.

on on your mark/first gun/first whistle you

get down

on get sit/second gun firing/second whistle you raise your butt and lower body just a little above your shoulders and lean forward (dont lean forward too much because you could fall forward before the start and get DQ)

on go/3rd gun/3rd whistle... you go.

but once again, if you haven't practiced blocks and since this is just for fun... you dont need to worry about them