By Roger White, CSCS
There are two common start techniques associated with the 40. One is the bunched start where the front foot is right on the starting line. In some combines, this technique is not allowed (such as the NFL Indy Combine). In most cases, this technique is allowed and is the technique I teach all my athletes.
I prefer this technique for a simple reason. With the front foot on the line and proper hip and leg angles (see pics above and below), athletes gain about 4-6 inches from the first step. In an event where hundredths of a second can mean scholarships and millions of dollars, these 4-6 inches come in handy.
To optimize this starting technique, leg angles must be aligned properly. Most track coaches will coach their sprinters to have “high” hips in the blocks, and often this advice is transferred to the start mechanics of the 40. High hips with the bunched start will lead to disaster. Hips must be low to optimize shin and leg angles coming out of the start.
Typically the hips should be shoulder height, no higher. Also, the weight should be loaded on the front foot so the heel is up. In the “up” position, it should feel as if you are going to “fall on your face.”
This technique takes practice, mostly from a comfort issue. Every athlete who has learned it feels more comfortable this way, and in some cases, in their first session with me, have taken off as much as a tenth in the first 10 yards.
Roger White is Owner of Sport X Training. For more information, visit www.SportXTraining.com.
