Set your starting blocks properly: distance to the line, distance between blocks and knee angle — with starting values, a test plan and a load warning.
The starting block setting determines how far the blocks stand behind the line, how far apart they are and how the foot plates are angled. Up to 400 metres the crouch start and blocks are compulsory in competition: both hands and at least one knee on the ground, both feet on the foot plates [1].
The honest answer to the question of the “right” setting: there is none for everyone. A review article on the biomechanics of the block start states that sprinters of every performance level adopt very different set positions and that the differences between sprinters were not directly related to block performance [2]. More important was how much force the rear leg and the hip in particular put into the block [2].
There is help, though. In 42 sprinters, a setting adapted to body dimensions improved block velocity, force impulse and the times over 5 and 10 metres, most clearly in sprinters with a medium ratio of trunk to legs [3]. Your starting point as a youth athlete is the medium setting [8]. Realistically you need a few sessions of testing until your values are set. How long depends on body and coach.
Measure your foot length. The teaching material works with it too, not with centimetres [9]. Also note your leg length in case you later want to set by anthropometry [3].
Milestone (practice standard): you know your foot length and have written down starting values.
The front block stands about two foot lengths behind the start line, the rear block about three foot lengths [8][9]. In sprint hurdles the trail leg is in front and the lead leg behind [8]. You set the angle of the foot plates so the feet fit snugly. Nobody prescribes fixed knee angles; what studies show on the rear knee you will see in step 4.
Milestone: both blocks stand firm and do not slip.
The hands stand shoulder-width in front of the start line, the eyes look forward at the ground, the soles press against the plates [9]. The hips rise slowly forward and up, the weight is distributed evenly between hands and legs [9]. In youth athletics the arms should be straight and the fingers not far from the vertical line from the shoulders to the line [8].
Milestone: hold still for 10 seconds.
Shoulders in front of the start line, head, neck and spine form a straight line, the lower legs are parallel [7]. The rear knee is the key: in a study of 11 sprinters, horizontal block velocity was greater with a 90° rear knee than with 115° or 135° [4]. Take this as a hint, not a law. A good setting makes hip extension and the contribution of the rear leg easier [6].
Milestone: you stand stably, the weight is on hands and legs.
Change only one thing at a time. Start three times per setting over 10 to 15 metres, film from the side and compare block and acceleration time. In a modelling study of 28 elite sprinters, settings previously described as favourable for performance increased the load on the shin [5]; so watch for pain.
Milestone: you have chosen a setting and noted it with measurements.
Blocks belong firmly in the track and must stand securely before you settle into them. And: the start is a maximal sprint. Of 357 athletes at the 2018 European Championships, 48 % had had a hamstring injury at some point [10]. Warm up thoroughly.
A new study of 28 elite sprinters suggests that performance-optimised block settings can increase the load in the shin, which could contribute to overuse problems such as shin splints [5]. That was a model calculation, not long-term proof. Still: with shin pain, rest and get it checked. This guide explains and motivates; it does not replace supervised training or a coach.
The side-on video is your magic wand: do not look at the degree figure, look at whether in the “set” the hips move forward and up and the rear leg can really work with power. A review of 36 studies concludes that a setting adapted to body dimensions should make hip extension and the contribution of the rear leg easier [6]. Give every setting its own video and name the file with the measurements.
As a starting point for youth athletes: front block about two foot lengths, rear block about three foot lengths behind the start line [8][9]. Then you test. No setting is optimal for everyone [2].
There is no best one. In a study of 42 sprinters, a setting calculated from body dimensions improved times and forces [3], but in the review the set position was not directly related to performance [2]. Test with video and stick to measurements you can reproduce yourself.
In sprints often the take-off leg [9]. In sprint hurdles the trail leg is in front and the lead leg behind [8]. Try it out; your start should feel stable.
Shoulder-width in front of the start line, without touching it [9][1]. The rules require both hands and at least one knee on the ground and the feet on the plates [1].
A model calculation on 28 elite sprinters shows higher shin load with settings previously described as favourable for performance [5]. That is a hint, not proof. With shin pain you should rest and have it checked.
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