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Sprinting Techniques and Tips for Beginners

Learn about different types of starts in sprinting, such as standing start and 3-point start, for track events like 100m, 200m, and 400m. Discover how to set up starting blocks correctly and execute a proper sprinting start. Explore muscle engagement, body positioning, acceleration phases, and essential tips for sprint training.

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Sprinting Techniques and Tips for Beginners

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  1. Track Start By Student Name

  2. Kinds of Starts • Standing Start • Crouching 4 point Start • 40 yard dash 3 point Start • Block Start

  3. Events • 100m • 200m • 400m

  4. The set-up • Rear knee even with front foot • Shoulders vertically above or slightly in front of hands • Front leg 90 degrees • Rear leg 120 degrees • Stronger leg forward *Using the above measurements, starting block settings can be calculated.

  5. On your marks • Crouching, hips below shoulders. • Hands slightly wider than shoulder width • Fingers form slight bridge • Arms straight but not locked • Head and neck in line with spine • Relaxed breathing

  6. Get Set • Hold your breath • Hips rise above the shoulders • Feet pushed hard into the blocks • Lower body muscles engaged include gluteus maximus, quadriceps, gastrocnemius, soleus • Upper body – deltoids, triceps, hand flexors

  7. Go • Exhale • Drive lead leg back into block • Drive back leg forward into high knee action • Drive arms hard, opposite legs

  8. Keep Going • Keep low and drive • Body at 45 to 60 degrees from the ground • Straight line from extended rear leg through spine and neck

  9. Acceleration Phase • Continue to lean forward, driving arms • Shoulders should be back, relaxed, and square in the lane • Arms move forward and backward only, never across the body • Push off the toes • Body transitions into a full sprinting stride, athlete looks tall, moving smoothly

  10. Muscle Engagement • Driving leg – gluteus muscle group, knee extenders (quadriceps), gastrocnemius, soleus • Lead leg – Hip Flexors (rectus femoris, iliopsoas, tensor fascia latae), Knee Flexors (biceps femoris, semitendinosus, semimembranosus) • Arm opposite leg in hip extension is in shoulder extension (posterior deltoid, latissimus dorsi • Arm opposite leg in hip flexion is in shoulder flexion (anterior deltoid, pectoralis major) • Spinal erectors, abdominals and obliques being used to support and stabilize the body • Muscles NOT to be used – shoulder elevators, neck, facial muscles

  11. Tips • The anaerobic energy system needs to be trained • High Intensity (90-100% of full speed) for short distances, with long rest intervals. • Full body weight training, including power exercises

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