Sprint Starts: Block and Standing Start Types, Variations, and Key Principles

How Many Types of Starts Are There in the Sprints?

In competitive track and field sprints, there are primarily two main categories of starts: the Block Start and the Standing Start. Within the block start, specific variations in foot placement allow for nuanced biomechanical advantages tailored to an athlete's strengths.

The Critical Role of the Sprint Start

The start is arguably the most crucial phase of any sprint race, setting the stage for the entire acceleration and maximum velocity phases. An effective start allows a sprinter to generate maximal horizontal force against the ground, propelling them forward with significant initial velocity. While the fundamental goal remains constant—to accelerate as rapidly as possible—the mechanics and equipment used define the primary types of starts.

The Block Start: The Competitive Standard

The block start, utilizing starting blocks, is the universally mandated and most effective method for competitive track sprints (100m, 200m, 400m, and sprint hurdles). It allows sprinters to exert immense horizontal force, leveraging the blocks as a stable, unyielding surface for propulsion. The block start is characterized by three distinct phases: "On Your Marks," "Set," and "Go." Within the "On Your Marks" position, there are three widely recognized variations based on the athlete's foot placement in the blocks:

• Bunch Start (Bullet or Compact Start):

  • Description: Both feet are placed relatively close together, typically 4-6 inches apart, with the front foot close to the front pedal and the rear foot positioned so the knee is roughly in line with the heel of the front foot.
  • Biomechanics: This position results in a higher center of gravity and a greater forward lean in the "Set" position. It emphasizes a quick initial reaction and a very rapid first step.
  • Application: Favored by sprinters who possess exceptional explosive power and quick twitch fibers, allowing for a very fast initial burst. However, it may limit the full range of motion for force production in the initial drive for some athletes.

• Medium Start (Medium Stagger):

  • Description: This is the most common and widely taught block start position. The front foot is placed near the front pedal, and the rear foot is positioned so the knee is approximately opposite the instep or mid-foot of the front foot. The distance between the pedals is typically 11-16 inches.
  • Biomechanics: Offers a balanced compromise between initial quickness and sustained force production. It allows for optimal shin angles in the "Set" position, facilitating a powerful, efficient push-off from both pedals.
  • Application: Suitable for the vast majority of sprinters, providing a good balance of force production and quick reaction, making it highly versatile across different sprint distances.

• Elongated Start (Long or Stretch Start):

  • Description: The feet are spaced further apart, with the front foot near the front pedal and the rear foot positioned so the knee is well behind the front foot's heel, often in line with the arch or toes of the front foot. The pedal spacing can be 16-24 inches or more.
  • Biomechanics: This position promotes a lower hip height and a more acute body angle in the "Set" position, allowing for a longer, more powerful drive phase off the blocks. It maximizes the time and distance over which force can be applied.
  • Application: Often preferred by sprinters who are exceptionally strong, powerful, and have longer limbs. It prioritizes maximum force production over initial quickness, leading to a strong, sustained acceleration phase, particularly beneficial in longer sprints like the 200m or 400m.

The choice among these block start variations depends on the individual sprinter's anthropometry (body dimensions), strength profile, power output, and the specific race distance. Coaches and athletes often experiment to find the most efficient and powerful starting position for their unique biomechanics.

The Standing Start: A Foundational Alternative

While not permitted in competitive track sprints due to the significant disadvantage it confers, the standing start remains relevant in various contexts, including:

• Training and Drills: Used to practice acceleration mechanics without the complexity of blocks.
• Other Sports: Applied in sports where a quick burst of speed is needed from a standing position, such as football, soccer, or basketball.
• Recreational Running: Common in casual races or fitness assessments.

The standing start typically involves one of two primary positions:

• Two-Point Standing Start:

  • Description: The athlete stands upright, with feet staggered (one foot slightly ahead of the other) or parallel. On the "Go" command, they drive directly forward.
  • Biomechanics: Relies entirely on the athlete's immediate leg drive and balance. Offers less initial stability and force production compared to a block start, as there's no fixed surface to push against.

• Three-Point Standing Start:

  • Description: Similar to the two-point start, but one hand (opposite the front leg) is placed on the ground for added stability and a slightly more forward lean.
  • Biomechanics: Provides a more stable base and allows for a greater forward lean, enabling a slightly more powerful initial push-off than the two-point standing start. Still, it cannot match the force generation of a block start.

Key Principles for an Effective Start (All Types)

Regardless of the start type, several biomechanical principles are paramount for maximizing initial acceleration:

• Explosive Leg Drive: Powerful extension of the hip, knee, and ankle joints.
• Optimal Body Angles: Maintaining a low, acute body angle relative to the ground to direct force horizontally.
• Aggressive Arm Action: Powerful and coordinated arm swings provide counter-balance and contribute to forward momentum.
• Propulsive Foot Strikes: Driving the feet forcefully behind the center of mass, pushing the ground away.
• Minimizing Vertical Movement: Keeping the center of gravity low and moving horizontally, avoiding "popping up."

Conclusion

In the realm of competitive track and field, the Block Start reigns supreme, with its Bunch, Medium, and Elongated variations offering tailored approaches to maximize initial propulsion. The Standing Start, while less powerful, serves as a foundational alternative for training and other athletic endeavors. Understanding these distinct types and their underlying biomechanics is crucial for sprinters and coaches aiming to optimize performance from the very first step.