On your marks
On this command you settle into the blocks, hands behind the line, feet on the pedals, and find a still, balanced set position. Take your time, there is no rush until the next command.
The start of a sprint follows three commands, on your marks, set, and the gun, and knowing exactly what to do at each one is the difference between a clean start and a false start or a fumble. Here is what each command means and what you do.
On this command you settle into the blocks, hands behind the line, feet on the pedals, and find a still, balanced set position. Take your time, there is no rush until the next command.
On set, you lift your hips above your shoulders, load your weight forward over your hands, and hold completely still. Any movement now is a false start. The gun can come at any moment after everyone is set.
The gun, or a horn, is the signal to go. You drive out of the blocks and into the drive phase. Reacting in under about 0.100 seconds is ruled a false start, so the goal is a fast reaction, not a guess.
A clean start is a habit you can drill. Film your blocks, the AI grades your set position and drive so each command becomes automatic under pressure.
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Settle into the blocks on the first command, lift your hips and hold still on set, then react and drive on the gun.
Common questions athletes and coaches ask about this topic.
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