How can I improve my start out of the blocks?

What’s good people!

Welcome to today’s Speed Brief, where we dive into the essentials of athletic performance, helping you run faster, train smarter, and stay injury-free.

In today’s newsletter:

• On Your Marks: Dina Asher-Smith’s comeback win and the importance of a strong block start.

• Set: How to master your block starts with a focus on setup, positioning, and consistency.

• Go: Block start drills you can use to build explosive power and sharpen your reaction time.

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Before we get into today’s main focus, let’s recap yesterday’s Diamond League action in Lausanne in case you missed it:

• Letsile Tebogo backed up his 200m Olympic gold by dominating again with a time of 19.46 seconds. He held off Erriyon Knighton (USA), who clocked 19.78 seconds, and Fred Kerley (USA), who posted a season-best 19.86 seconds.

• Matthew Hudson-Smith from Great Britain showed he’s still in top form, winning the 400m with a season-best run, fresh off his Olympic silver.

• And in the 100m, Dina Asher-Smith stormed to victory with a 10.88-second run, matching her PB after an explosive start that set her up for success.

Now, speaking of starts—Dina’s race is a great reminder that how you get out of the blocks can make or break your race…

🏁 On Your Marks: The Power of the Start

Let’s talk about yesterday’s Diamond League in Lausanne. Dina Asher-Smith lined up for the 100m, and if you blinked at the start, you probably missed the key moment. The gun fired, and Dina got out of the blocks like she’d been shot out of a cannon. By 30 meters, she had already stamped her authority on the race. She crossed the line in 10.88 seconds—matching her personal best and setting a season’s best.

What makes this interesting is that just a few weeks ago at the Paris Olympics, Dina didn’t even make the 100m final. That’s right—someone capable of running 10.88 wasn’t in the biggest race of the season. Why? Her start let her down. It wasn’t as sharp, and in a race decided by hundredths of a second, that’s all it takes.

Yesterday’s race is a reminder of how crucial a great start is, even at the elite level. If Dina had started in Paris the way she did in Lausanne, she likely would’ve been in that Olympic final (10.88 would have been quick enough). It goes to show that even if you’ve got the speed, nailing those first few strides can be the difference between reaching your potential and falling just short.

So here’s the takeaway: Whether you’re a beginner or an experienced sprinter, the start is everything. If you want to improve your times, you’ve got to master the fundamentals of block starts.

⚡ Set: How to Improve Your Block Starts

Dina’s win shows that when your start is dialed in, everything else falls into place. If you want to improve your sprints, it’s about nailing the basics while also finding a setup that suits your style. Here’s how to get started:

1. Block Setup: The 3-2 Rule

To set up your blocks, use the “3-2” rule:

• Back Block: Start by placing your front leg at the start line, then take three steps back to determine where your back block should be. Setting the back block this far back allows your rear leg to be positioned for maximum drive and power, giving you that explosive push-off.

• Front Block: Next, place your front block two steps back from the start line. This position gives your front leg a solid base for stability and helps maintain a low drive angle during the first few steps.

Make sure the back block is set at a steeper angle than the front block. The steeper angle gives you better propulsion from your back leg, while the flatter front block provides stability. Use these measurements as a starting point, but remember—everyone’s different. You might need to adjust by small amounts (like finger-width shifts) until it feels just right for you.

2. Getting Into the Blocks: Build Tension

Once your blocks are set, back into them and push your spikes firmly against the pedals. Drive your back knee into the block to create a loaded tension that makes you feel ready to explode out of the blocks. Your feet should be secure, with your spikes touching the track.

When placing your hands behind the starting line, lean slightly forward. Your weight should be on your hands, not leaning back—think of your body as a spring that’s ready to snap forward.

3. Body Position and Set Position: Engage Your Power Muscles

As you rise into the “set” position, your weight should stay slightly forward, with tension engaged in your calves, hamstrings, and glutes. The goal is to feel like a coiled spring, storing energy that’s ready to be unleashed.

Your back leg should be bent at a 45-degree angle. Keeping this bend allows for a more explosive launch, as it mimics a compressed spring that’s ready to release.

4. The First Three Steps: Controlled Power

Your first steps out of the blocks are all about controlled power. Stay low and keep your shins parallel to the track as you drive forward. The key is to stay patient—don’t pop up too early. Keep driving forward with your head down until you’ve built up speed, usually around 35-40 meters in.

5. Make it Yours

These are solid guidelines to start with, but block setups are personal. Once you’ve got the basics down, experiment with adjustments. Play around with angles, foot placement, and body lean until you find what feels most powerful and natural for you. Once you’ve found the right setup, keep refining it until it’s locked in.

For a deeper dive into block starts, including more drills and expert tips, check out my full guide here.

🚀 Go: Actionable Block Start Drills

Now that you’ve got the setup basics down, it’s time to put that knowledge into practice. Here are three drills that focus on refining your start, building power, and sharpening your reaction times:

1. 3-Point Start Drills: Master the Drive Phase

The 3-point start is a simplified version of your block start that’s perfect for drilling explosive power and body positioning. It eliminates some of the complexity of the blocks while allowing you to focus on the fundamentals.

• Setup: Get into a 3-point stance (one hand on the ground, opposite leg forward). Your back leg should be slightly bent with your weight leaning forward, just like you would in the blocks.

• Drill: Perform 5 x 30m sprints, focusing on an aggressive forward lean and driving through each step with powerful, low shins. Keep your head down for the first 15-20 meters before gradually rising into full sprint posture.

• Tip: Use this drill to work on staying patient in your drive phase, maintaining that low, explosive position.

2. Reaction Training: Sharpen Your Response to the Gun

Being quick off the blocks isn’t just about raw power—it’s about how fast your brain sends signals to your muscles. This drill hones your ability to react instantly to the starting signal.

• Setup: Have a partner randomly signal a start with a clap, whistle, or audio cue. If you’re training solo, use an app or timer with a random start feature.

• Drill: Get into your full block setup and perform 6-8 starts, reacting solely to the sound cue. Focus on an instant reaction, snapping out of the blocks with a powerful first step.

• Tip: Stay relaxed and avoid tensing up while waiting for the signal. The more relaxed you are, the quicker your muscles will fire.

3. Block Position Reps: Lock in Consistency

Consistency is what separates good starts from great starts. This drill is all about repetition and tweaking your block setup until it becomes second nature.

• Setup: Get into your blocks and focus on setting up exactly the same way each time—block angles, foot positioning, hand placement, and body lean.

• Drill: Perform 10-12 block starts over 20m, concentrating on hitting the same positions every time. After each rep, evaluate how it felt. Did you feel powerful? Were you balanced? Adjust as needed and repeat.

• Tip: Use video analysis if possible. Recording your starts helps you spot inconsistencies in your angles, foot placement, or drive phase.

Bonus: Start-to-30m Sprint Progression

If you’re serious about refining your start, incorporate a weekly session where you progressively extend your sprints:

• Week 1: 4 x 20m sprints (focus on the initial drive out of the blocks).

• Week 2: 4 x 30m sprints (extend the drive phase, staying low for longer).

• Week 3: 4 x 40m sprints (smooth transition from drive phase to upright sprinting).

Consistency and practice are everything when it comes to improving your start. Incorporate these drills into your routine, experiment with your block setup, and you’ll see those first few steps getting faster and more powerful.

That’s it for today’s Speed Brief.

Try out these drills, and hit reply to let me know how they work for you.

If you found this email helpful, feel free to share it with others who might benefit. I’ll be back with another edition next week.

Have a great weekend.

Liam

TSP

www.thespeedproject.com

P.S. Starting next week, I’m moving the newsletter from Friday evenings to Saturday mornings. So will hit your inbox fresh and ready for the weekend grind!