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The Start 
Before starting any event in track and field, you must warm-up
properly and sprinting is no exception. The start is the most important
part of a sprint. Coaches say that many races are lost because of a bad
start. Sprinters all use starting blocks to obtain firm support for a fast
take off at the gun. Blocks are anchored securely to the ground. The
assembly is usually spiked down so that the forward tip of the block is nine
inches behind the starting line. Depending on whether you are right or left
footed and depending on your comfort level, the front and rear adjustable block
settings will vary from runner to runner. Have your coach help you with that.
The idea is not to be too bunched up nor too stretched out. Your getaway must
be quick and forceful.
"On your marks," starts a sprint race. That is how you know when to get into
your blocks. Squat down at the starting line placing your hands just in front
of the line. Then stretch back a bit with your rear foot and put in the rear
block with your toe just touching the ground. Next bring your front leg back
and set the front foot in the front block solidly. Then bring your hands back
just behind the starting line and make a cone with your fingers slanted outward
and your thumbs facing each other. Relax, take a few breaths with your head
down comfortably gazing at the track a few feet out in front of you.
At the "set" command you get yourself ready to start the race. Your rear knee
comes up off the ground. Raise your hips until they are about level with your
shoulders, or a bit higher, and hold your back straight. Come up on the tips
of your fingers and thumbs, arms spread about shoulder width apart (this is so
that they don't get in the way of your legs!). Shift your weight to your hands
and front foot as you keep your back foot solidly on the rear block. The knees
are bent. Concentrate, take a normal breath and hold it. Your rib cage should
be filled. Don't try to anticipate the gun, all starters start differently.
If you start before the gun goes off, that's a false start and in some meets one
or two false starts can disqualify you!
As soon as the gun goes off, blast off out of those blocks! Thrust strongly
with both legs but more so with the front leg, the rear leg must drive forward
to get a powerful stride. Go forward off the blocks at a low angle, do not stand straight
up because that will lose time! Since you are at a low angle you will have to
be moving fast or you will fall on your face!
Stay low for the first twenty yards pumping your arms and thrusting your legs
forward in short strides. Run on your toes. Stay focused, don't flail your
arms or kick out your heels.
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