Block Start Workouts Increase Track Speed

Block start workouts are crucial to developing your acceleration, reaction time, and power. If you haven't incorporated this element of training into your regimen, then it's highly recommended. In order to complete this workout correctly, it's important to have a set of blocks that is measured and set to your preferences, a pair of sprinting track spikes, and a partner. It's not necessary to have a starting gun - a loud hand slap or hitting two bricks together works as well.

It's also critical that you wear racing spikes in order to simulate a race situation. This will emulate how the blocks and start will feel when the gun really goes off. Wearing spikes and having blocks is also great practice for getting to know how they feel and adjusting them as necessary.

When doing block starts, you should start just as you would in an actual race. Work very hard on getting out of the blocks quickly and taking your time reaching an upright position as you sprint down the track. Stay low and drive your knees up, focusing on a fast stride and power. It's important to not run too far because this is an intense workout. After getting out of the blocks, run for only as much time as to reach an upright position - about 25-40 meters. Then slow to a stop and walk/jog lightly for 2-4 minutes. Repeat 6-10 times, with your partner firing a "gun," based on your fitness level.

Have fun with this workout and good luck!! You'll have improved acceleration and reaction time by your next race.

In addition to block starts, there are other workouts and strategies that will make you a better sprinter and overall runner. Check out Fast Muscle Twitch at http://fastmuscletwitch.blogspot.com