Post on 13-Jan-2016
transcript
Track StartTrack Start
ByByStudent NameStudent Name
Kinds of StartsKinds of Starts
Standing StartStanding Start
Crouching 4 point Crouching 4 point StartStart
40 yard dash 3 point 40 yard dash 3 point StartStart
Block StartBlock Start
Events Events
100m100m
200m200m
400m400m
The set-upThe set-up
Rear knee even with Rear knee even with front footfront foot
Shoulders vertically Shoulders vertically above or slightly in front above or slightly in front of handsof hands
Front leg 90 degreesFront leg 90 degrees
Rear leg 120 degreesRear leg 120 degrees
Stronger leg forwardStronger leg forward
*Using the above measurements, starting block settings can be calculated.
On your marksOn your marks
Crouching, hips below Crouching, hips below shoulders.shoulders.
Hands slightly wider than Hands slightly wider than shoulder widthshoulder width
Fingers form slight bridge Fingers form slight bridge
Arms straight but not Arms straight but not lockedlocked
Head and neck in line Head and neck in line with spinewith spine
Relaxed breathingRelaxed breathing
Get SetGet Set
Hold your breathHold your breath
Hips rise above the Hips rise above the shouldersshoulders
Feet pushed hard into the Feet pushed hard into the blocksblocks
Lower body muscles Lower body muscles engaged include gluteus engaged include gluteus maximus, quadriceps, maximus, quadriceps, gastrocnemius, soleusgastrocnemius, soleus
Upper body – deltoids, Upper body – deltoids, triceps, hand flexorstriceps, hand flexors
GoGo
ExhaleExhale
Drive lead leg back Drive lead leg back into blockinto block
Drive back leg Drive back leg forward into high forward into high knee actionknee action
Drive arms hard, Drive arms hard, opposite legsopposite legs
Keep GoingKeep Going
Keep low and driveKeep low and drive
Body at 45 to 60 Body at 45 to 60 degrees from the degrees from the groundground
Straight line from Straight line from extended rear leg extended rear leg through spine and through spine and neckneck
Acceleration PhaseAcceleration Phase
Muscle EngagementMuscle Engagement
Driving leg – gluteus muscle group, knee extenders (quadriceps), Driving leg – gluteus muscle group, knee extenders (quadriceps), gastrocnemius, soleusgastrocnemius, soleus
Lead leg – Hip Flexors (rectus femoris, iliopsoas, tensor fascia latae), Knee Lead leg – Hip Flexors (rectus femoris, iliopsoas, tensor fascia latae), Knee Flexors (biceps femoris, semitendinosus, semimembranosus)Flexors (biceps femoris, semitendinosus, semimembranosus)
Arm opposite leg in hip extension is in shoulder extension (posterior deltoid, Arm opposite leg in hip extension is in shoulder extension (posterior deltoid, latissimus dorsilatissimus dorsi
Arm opposite leg in hip flexion is in shoulder flexion (anterior deltoid, Arm opposite leg in hip flexion is in shoulder flexion (anterior deltoid, pectoralis major)pectoralis major)
Spinal erectors, abdominals and obliques being used to support and Spinal erectors, abdominals and obliques being used to support and stabilize the bodystabilize the body
Muscles NOT to be used – shoulder elevators, neck, facial musclesMuscles NOT to be used – shoulder elevators, neck, facial muscles
TipsTips
The anaerobic energy system needs to be The anaerobic energy system needs to be trainedtrained
High Intensity (90-100% of full speed) for short High Intensity (90-100% of full speed) for short distances, with long rest intervals.distances, with long rest intervals.
Full body weight training, including power Full body weight training, including power exercises exercises