How to start
The start allows you to accelerate out of the stance and reach top speed as soon as possible. The positioning of the body at the start must be mechanically correct. The start is the most important factor to clocking a fast time.
First is the placement of the hand. With your thumb and index finger use as much of that painted line as possible. The idea is that we don’t want to give any time to the timer. We want to start eating away at the 40 yards right off the first movement, so we want to gain as much ground as possible.
Next place your opposite foot 4 inches back from the line; this will be your plant leg. The farther this leg is back the more time you will lose. What happens with incorrect foot placement is your first step is not past the 40 yard starting line and it then becomes 41 or 42 yard sprint since your first step is behind or on the starting line.
For the positioning of your drive leg, place the edge of your drive leg knee at the toe of your plant leg. This will provide the proper spacing between feet for the most optimal start. Notice the stance is staggered. This is the most optimum position for explosiveness.
The opposite arm should be bent at an angle slightly more than 45 degrees. Often athletes will keep this drive arm straight, not allowing optimal explosion and mechanics. Also when drive arm is straight first movement occurs with arm snapping back then forward losing valuable time form the timers starting on first movement.
When you put it all together the stance may not be most comfortable but it is correct and is something you should practice. Make sure that the feet and arm placement is no wider than shoulder width apart.
When you begin the down hand fires off the ground (think of ripping the root of grass explosively out of the ground) pulling the elbow back while the drive arm fires forward in front of the face to propel the body forward. At that point the drive leg and arm put the body into acceleration. Power exerted from the start will transmit the athlete’s body to its highest state of acceleration. An explosive push from both legs is vital for the start. During the start, the rear leg may seem to have more power and explosion but it is the plant leg that is the axis that is exerting force on the ground for a longer period of time.
The first Step
The length of your first step out of the start is critical to the stride length for the duration of the run. The proper length of the first stride can be determined by lying on the ground with your back even with the start line. When sitting with a flat back and legs straight, mark off the line of the patella (knee cap). It is this line that should be the length of the first stride out of the start position.
Important facts and reminders
The first ten yards should be explosive. Good forward body lean should be visible, with the eyes looking down.
From the 10 yard mark through 30 yards your body should have a slight forward body lean. Once top speed is achieved stay relaxed and power through the last ten yards to the finish.
Your breathing should be organized and controlled. Research from the soviets suggested that if an athlete holds his breath from the start through acceleration phases (0-20 yards), the athlete will witness increased blood pressure, which through their research has shown to increase motor unit recruitment. By holding your breath, greater force is applied by the increased intra abdominal pressure. For the best breathing pattern, hold your breath for the first 10 yards, exhale for the next 10 yards, inhale deeply for the next 10 yards, then exhale through the finish.
The arm action is just as important as the leg action. With a nice 90 angle at the elbow joint, move arms toward finish line and keep the elbows in. Arm swing is a source of power. Your hands should stay relaxed and open. Making a fist with the hands tightens the arms and shoulders reducing range of motion.
Always run at least 5 yards past the finish line. So many see the end and begin to slow prior to the finish and ruin a good 40 by slowing down before it’s completed
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