HOW CAN A SPRINTER MAKE THEIR START MORE EFFICIENT?

To consider efficiency within a block start we need to look the correct application of force and understand how to prolong the time force is applied. As discusses before there are many aspects to the block start technique. In terms of efficiency, an athlete must always be conscious of perfecting proper techniques. By doing so an athlete can maintain the correct application of force throughout the movement and not waste time or effort unnecessarily. Some important technical cues include;

1. Angle of the set position
2. Keeping head in line with back
3. Fast reaction time
4. Strong push off the front block with a low and fast trail leg
5. Strong arm swing to match leg cycle

To prolong the time force is applied the physiological attributes of an athlete must be considered. The linear velocity created in the block start is derived from an athletes legs or levers. In terms of angular kinetics, having a more powerful lever gives more torque and less inertia. A lever works from a pivot point;(fig 7.1, 7.2) in the case of the legs this is the hips. To make a lever most efficient is it better to have a majority of the mass as close to the pivot point as possible. In terms of an athlete, it is better to have larger muscle mass of the leg closer to the hip and slim claves to create an efficient lever and a powerfully runner. 

Pictures sourced 23-4-13- carmelitajeter.com   www.zimbio.com

This physiological attribute would also help in the technique of a block start, as the athlete would have a powerful and efficient ‘motor’ of their hip muscles to drive them out of the blocks (Blazevich 2011). World Champion and World Record holder 100m sprinter, Usain Bolt is a prime example of this. Bolt towers over many of his opponents, giving him a distinct leverage advantage. With his long levers he also takes three less steps than his closest competitors (Nunn-Cearns, 2011) (fig 8). 

FIG 8
Picture sourced 23-4-13  www.all-athletics.com