Anatomy of a Sprint

Option 1

Standing Start

On Your Mark

1. Front foot as close to the starting line as possible.
2. Right foot forward, right arm back or left foot forward, left arm back.

Get SET!

3. Most of your weight should be on the front foot. Assume a forward lean position, head slightly down. Assume a good forward lean and keep your head down. You should feel almost like you're going to fall forward. Looking up at the start will cause you to stand straight up too fast, and that will kill your acceleration instantly.

GO

4. Push off the front foot and aggressively drive your arms, maintain a forward lean and head position.
5. Slowly transition from a forward lean to a more upright and tall position, about 15-30 yards into your run. Be powerful AND relaxed. Run all the way through the finish line.

PHOTOGRAPHY BY BRIAN FITZSIMMONS

Option 2

Track Start 

On Your Mark

1. Front foot should be at least a foot length from the starting line. Back foot should be at the ankle or heal of your front foot.
2. Both hands close to the starting line in a “bridged” position.

Get SET!

3. Slowly raise the hips slightly higher than your shoulders. Most of your weight should be on the front foot. Assume a forward lean position, head slightly down. Assume a good forward lean and keep your head down. You should feel almost like you're going to fall forward. Looking up at the start will cause you to stand straight up too fast, and that will kill your acceleration instantly.

GO

4. Push off the front foot and aggressively drive your arms, maintain a forward lean and head position.
5. Slowly transition from a forward lean to a more upright and tall position, about 15-30 yards into your run. Be powerful AND relaxed. Run all the way through the finish line.

Option 3

3-Point Stance 

On Your Mark

1. Front foot should be at least a foot length from the starting line. Back foot should be at the ankle or heal of your front foot.
2. One hand close to the starting line in a “bridged” position. Right leg forward, left hand down or left leg forward, right hand down.

Get SET!

3. Most of your weight should be on the front foot. Assume a forward lean position, head slightly down. Assume a good forward lean and keep your head down. You should feel almost like you're going to fall forward. Looking up at the start will cause you to stand straight up too fast, and that will kill your acceleration instantly.

GO

4. Push off the front foot and aggressively drive your arms. Maintain a forward lean and head position.
5. Slowly transition from a forward lean to a more upright and tall position, about 15-30 yards into your run. Be powerful AND relaxed. Run all the way through the finish line.

3 Common Mistakes

1. Front foot too close to the starting line while one or both hands are on the starting line.
2. Head up/looking up while in the “set position” or when taking off into the first step.
3. Starting with the wrong hand/foot position. If the right foot is forward, the left hand should be forward and vice versa.