Steps for Exploding Out of the Starting Blocks

Strong Leg First

• Find out which leg you feel is your strongest. Set up in the starting blocks so that your strong leg is in front. To place your starting blocks in the right place behind the start line, the general rule is to put a two-footsteps space between the starting line and the blocks.
  
  

Set Command

• Once in the blocks, place your hands right by the line, making sure that you are neither overextended with weight on the arms, nor are you cramped up on your ankles. When you get the set command before the starting pistol, push your buttocks into the air, putting your weight on your hands. You will feel as if you would fall out of the blocks if you moved your arms away. This is the correct feeling to have. When the starting gun goes off and your arms to go back, having all this weight forward gives you the momentum you need.
  
  

Gun

• When you hear the gun, this is when all that waiting energy will be used. Exhale, bring the arms back, and use that forward momentum you were storing in the blocks to set your body forward in a straight line. Make your body as aerodynamic as possible. Keep as low as you can and stay relaxed. Tension is your worst enemy. As soon as you are 2 to 3 meters out of the block, you can relax into your normal sprinting stride.