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Block Starts Wendy Truvillion

Block Starts Wendy Truvillion. Preliminary Settings and Positions (“On your marks”). * Front Pedal is 1 ½ - 2 foot lengths from the line (or .55 x leg length) * Back Pedal is 2 ½ - 3 foot lengths from the line (or .42 x leg length from front block) * Hands are shoulder width apart

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Block Starts Wendy Truvillion

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  1. Block StartsWendy Truvillion

  2. Preliminary Settings and Positions (“On your marks”) • * Front Pedal is 1 ½ - 2 foot lengths from the line (or .55 x leg length) • * Back Pedal is 2 ½ - 3 foot lengths from the line (or .42 x leg length from front block) • * Hands are shoulder width apart • * Index finger and thumb are at the starting line (not touching) • * Weight supported on thumb-index finder bridge • * Shoulders positioned above the hands to keep weight distributed evenly so as to not overload the quick side • * Head (relaxed) in neutral alignment with neck and back • * Hips lowered and relaxed • * Body weight resting on rear knee • * Toes or ball of front in contact with track and firmly against the pedals

  3. Starting Position - Balance - Posture

  4. “Set” Position • * Lift hips smoothly above the shoulders (lock-in) • * 90 degree angle (front leg – power side) and 120 degree (back leg – quick side) flexion in knee • **NOTE: angles less than 90 will correlate with lower power production. • * Shin angle is acute (less than 90 degrees); enhances the ability to apply force to overcome the body’s inertia • * “full footed” pressure against block pedals • ***NOTE: force application comes from gluts and hamstrings – pre-tension desired to minimize movement time and eliminate a conscious pushing with the real leg at the gun • * Shoulders above the hands to maximize force application • ***NOTE: Do not shift shoulders over the start line, it will adversely affect angles at knee and hip • * Head in relaxed, neutral alignment with spine • * Cue motor response: have athlete focus on their first movement (motor), not the gun (sensory)

  5. Start: Set Back strong and straight Joint angles favorable for force application Balance: Front to back, left to right

  6. Movement of the Start (“GO”) • * Extension of quick side (left) arm to contribute to force production of the power side (right) leg • * Rear leg (left) “press” quickly extends, then flex (punch the knee) • * Front leg (right) “push” quickly extends completely and forcefully • * Extension of both hips (simultaneously) will initiate full extension of both legs to propel C of M forward • ***NOTE: force must come from gluts and hamstrings to create hip extension • * Head remains in neutral alignment with spine • * Arms split powerfully, simultaneously (“shade sun”) • * Body explodes (displaces) forward and upward • * Shin angle remains unchanged; thus, contributing to movement of C of M forward • * Low foot recovery from pedals; no heel to butt recovery • * Punch the Knee!

  7. Recruit: Rear leg-Front leg 1 2

  8. Rear Foot 3

  9. Rear Foot 4

  10. Recruit: Gluts & Hams

  11. Recruit: Gluts, Hams, Quads

  12. Recruit: Quads, Gastroc, Soleus

  13. Shin Angle 1

  14. Shin Angle 2

  15. Shin Angle 3

  16. Shin Angle 4

  17. Shin Angle 5

  18. Shin Angle 6

  19. Shin Angle 7

  20. Shin Angle 8

  21. Departure • * Athlete is airborne, not walking from the blocks • * Each successive stride is the result of increasing velocities and decreasing acceleration values • Ankle-hip distance is progressively reduced • Shin angles increase • Negative foot speed increases • * Backside mechanics decrease • * Frontside mechanics increase • * Pattern of foot placement increases • Ground contact time decreases

  22. Questions and Answers • Thank You! • Reference: USATF Coaches Education Level I and II Curriculum Manual, 2006

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