» Triple hops: Done in the set position, the legs bouncing off the ground three times before running. » Single-leg box drills: Similar to the previous, except the athlete is on one leg. » Box drills: The athlete jumps with two feet, forwards, sideways, backwards, and then runs. Remember not to apply the brakes too quickly and overload the quads. The athlete falls as far forward as they can before driving the leg down – the arms work forward and back to commence a sprint for about 10 strides. The trailing leg is held up with the thigh parallel to the ground because this is the first strike in a sprint start. » Falling starts (right): The arms are held sideways, hands are held next to the ears ready for a propulsive action. » Reaction drills: Leaping up and running from a variety of positions such as kneeling on the line, lying prone on the back with head first, feet first, or from a press-up position. » Rising to an upright position too soon and not getting enough benefit from the crouch start. » Holding the head up in the set position increases stress and tension in the neck. » Rear arm not driving back to give “equal and opposite” drive to the leg. » Leaning the shoulders ahead of the arms puts undue weight on the hands and delays reaction time. » Having the hips behind the front foot when in the set position. » Over-striding in the first seven steps. » Looking up too soon causes the hips to drop as the torso rises. » The shoulders are directly over the hands. » The head will be looking down and in alignment with the spine. » The hips will come up higher than the head when in the set position. » The hip bone should be ahead of the leading foot when in the blocks. The answer is to look down, stay low and have a gradual phased acceleration. Consequently, they have a short period where the leading leg is trying to pull rather than push. Furthermore, it can result in the athlete coming upright too soon, which then tends to cause over-striding as the athlete tries to get into their running before they have finished accelerating.
Looking too far up the track puts strain on the neck and creates tension, which detracts from the relaxed position required. There is now the question of the head position which should be downwards. Once this position is established, the coach can look at the leg angles, which may be different from when using the forward lean, and may require moving the block settings to return to the standard of 90 and 120 degrees. However, keeping the shoulders above the hands while still raising the hips places a lot more load on to the feet, where it should be, next to the ground, allowing the arms to react more quickly. When the gun goes, it becomes impossible to instantly drive the arms forward or backward without first lifting them off the ground, and like the middle-distance runner, they can lose vital fractions of a second.
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