Kelly Kline for ESPN.com
Measuring your block position is the first step to a good block start.
Great technique off the blocks takes a long time to master. But you can take a big stride in the right direction by practicing these key steps.
Measure Your Block Positions
Put your heel right on the line, then take three heel-to-toe steps and lay down your back block. Then go back to the line and measure out two foot-lengths to place your front block.
All photos courtesy of Kelly Kline
Position Yourself With Power
Don't step straight in. First get into a plank position and jump around a little -- then focus all your energy into your feet as you step in with your power leg.
Your power leg goes into the front block. It's the one that propels you forward on that first stride out of the blocks. Figure out which one is your power leg by having someone lightly push you from behind. The leg you step out to catch yourself with is your power leg.
Get On Your Mark
That means your entire foot is on the block, none of this tentative stuff where your toes are hanging off onto the track. Really get up in there -- the lazier your contact with the blocks, the slower your first step out will be.
Get Set
Get your hips up high. Focus on putting equal weight on your hands and feet. The balance means you won't have to roll your weight forward when the gun goes off, you'll be ready to explode.
Blast Off
You need to clear as much ground as you can in your first couple steps. And your legs follow your arms, so take your arms up high as you explode to help propel you forward.
Tip:
Go ahead and yell really loud as you blast off. Sometimes a great big "Ahhhh!" helps you go big with those arms and just power out of that crouch. And, its just fun…
