Ankle Start And Movement Blocks In The Speed Races

Ankle Start And Movement Blocks In The Speed Races

Una of the most important parts in speed racing is a quick exit. This ensures the minimum amount of time needed to reach maximum speed. Racing blocks are used to allow runners to reach their maximum speed as fast as possible, but the necessary technique can be a little complicated.

Form of the racing blocks

When using the racing blocks, a key aspect is to adopt the appropriate shape of the blocks. The dominant leg of the corridor must be in the front block, says Coaches Education. The front knee should be bent at 90 degrees and the back knee at 120, with the toes of both feet well placed on the track. Once the start signal arrives, attention should be focused on the use of both legs to exit the starting block, which allows the runner to make a quick exit.

Ankle movement before the start

As expected, it is important to prevent the ankles from moving before the start. Moving the ankles while the runner waits in the block can make it difficult for them to use them properly to make a quick exit, since the movement can reduce the adhesion of the shoes to the track and in turn produce a waste of movements once the Runner starts the race. However, Coaches Education says that sprinters should not place their heels on the block to prevent premature movement of the ankles, as this is a bad technique and may result in a slow start.

Ankle movement at start

The distance between the front and back of the block determines how much you can move your ankles to start. Coaches Info explains, there are three different amazing options to be placed on the block: "bunch" or bullet start, medium and long. The "bunch" has the distance of the toes between 10 and 12 inches. This minimizes the amount of time the runners' feet are in contact with the blocks, but also reduces the movement of the ankles, reducing the force at the start of the race. In an extended start, the feet are separated by a distance of between 24 and 28 inches, which maximizes the movement of the ankles but prolongs the amount of time it takes the runner to get out of the blocks, slowing down their exit. As a result, the best position is with the feet at a distance of 16 to 21 inches, which gives the ankles enough movement to generate significant force, and also avoids prolonging the time that the feet remain in the blocks. Therefore, moderate movement in the ankles is optimal in the starting blocks of the races.

Ankle movement variability

A less obvious factor when exiting the racing blocks is the amount of variability in the movement of the ankles, which makes the difference between maximum and minimum ankle speed.A study published in a 2007 issue of Sports Biomechanics examined the relationship between ankle velocity variability. In this study it was found that the increase in the variability of the ankle movement speed is associated with the decrease of time in 10 meters of running. This suggests that increasing the variability of the ankle movement leads to a faster onset when leaving the blocks.

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