The Sprint Start

The start of a sprint race is that part of the race from the firing of the gun to departure from the starting block and includes a runners first few strides. 

In sprinting events, it is very essential to have an efficient start or you'd get blown away by your competition. The importance of a good start cannot be stressed enough because it affects the smooth execution of the whole race. The faster you accelerate at the start, the more potential and easier it is for you achieve your top-end speed.

Starting a sprint race is all about explosion of speed and power. But you do need to keep it under control. Being relaxed helps your body run efficiently and quickly at any distance. 

You must also make sure you position your body in a way that ensures your hips rise to the same height each time you start. Foot positioning is also important as it enables you come out well balanced and with the greatest possible velocity.

The very first phase of the start is the "starting block phase" popularly known as "on your marks". This is where the sprinter, either on the ground or in the starting blocks has his hands just behind the starting line slightly wider than shoulder width. Both knees are bent with the knee of the back leg resting on the ground.

The second phase of the start is the "get set phase". Here the athlete lifts the knee of the back leg off the ground, thereby elevating the hips just above the shoulders and shifting the centre of gravity forward (leaning slightly forward). The arms are straightened with the hands supporting the runner’s weight. The back must also be straight, with the head in line with the spine to make the transition to the acceleration phase easier.

The final phase is the "go phase" where the gun goes off for the start of the race. The athlete lifts his hands from the track swinging the arms vigorously. Thrusting his elbows as high as possible with each backward swing and with a forceful extension of both legs, drives the body forward away from the blocks and into the running strides. Note that keeping your body low in your opening strides will thrust you forward faster.


There are three main types of starting positions for the sprint start. The difference between these starts can be found in starting block phase. The principle difference between these starts is basically  just the distance between your front foot and back foot in the starting blocks.
  
The first type of sprint start is the Bunch or Bullet start. In this start, your feet are closest together, compared to the other starts. This is where the toes of the back foot opposite the heel of the front foot with both feet placed well behind the starting line. The toe to toe distance is said to be 25 to 30 centimetres. Because your feet are close together, your legs and body are "bunched" together. That is why it is called the bunched, or bullet start.

 

The second type of sprint start is the Medium start. In this start, the knee of the back leg is opposite the front foot. The toe to toe distance said to be 40 to 55 centimetres. The feet are closer together than the elongated start but farther apart than the bullet start. Its in the middle. That's why it is called the medium start, because it is in between the other two.

 
The last type of sprint start is the Elongated start. The sprinter has their knee of the back leg level, or slightly behind the front foot's heel. The toe to toe distance is 60 to 70 centimetres. In this start, your feet are spread out farther than the other two. Your back leg is stretched or elongated, behind you.