What are good exercises for getting better at coming out of starting blocks?

Question

Yo... I just ran an 11.22 in the 100m Dash and was told that I had a bad start. Do you have any advice or exercises that could help me get out quicker and get a better time?

Answer 1

If you want to get better getting out of the blocks. Practice getting out of the blocks...easy

Answer 2

my speciality.

There are 2 parts to getting out of the blocks quicker:

First: reflexes. to help with this you could do parachute training out of the blocks. have someone hold the parachute while they give you commands.

Second: form. first of all make sure your position in the blocks is comfortable for you. when the official says 'set' you want to lean forward and lock your elbows (your arms will thus be straight. its up to you how you position your fingers but they should be horizontal to the line.

When they say 'go':

1) you want to reach triple extension before you even take your first step. what is this? stand up right now and do some high knees... high enough that your ankles go above the knee of the opposite foot. it will feel slow at first but doing this gives you a powerful first step guarenteed.

2)your ankle should be dorsi-flexed

3) you drive one arm up and forward (thrust them because you need the momentum) in a 90 degree angle while the other hand thrust back and forward in a 90 degree angle

4)you exit the block at a 45 degree angle

5) you gradually become upright within the first 15-25 m. if you get up too quickly... you kill your momentum

Answer 3

Instant Lunch: Cup Noodle Soup

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