Skip to content
Filmroom
0:00 / 0:00

How to Fix Block Starts & Acceleration | Training out of the Starting Blocks

Coach Tony Holler

53K subscribers • 10 videos on Filmroom

YouTube

86K views5 recommendations

SprintsHurdlesBlock startsAccelerationRunning form

Tony Holler explains starting block setup, posture, and acceleration mechanics, debunking the idea of staying low out of the blocks.

How to Fix Block Starts & Acceleration | Training out of the Starting Blocks. This video is a presentation by Coach Tony Holler, founder of the Feed the Cats philosophy. This was from a recent clinic at TFC Sacramento 2023. Twitter: @pntrack Instagram: Coach Tony Holler TikTok: Coach Tony Holler Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football, along with other sports. Thanks for watching, and I'll see you on the next one!

Why it's here

5 people recommend this

What commenters say. Recommended for its explanation of block start posture and why trying to stay low can hinder acceleration power.

@MarkissC_in r/Sprinting • Recommends

On “Start tips+staying low”

Im still new to sprinting but watched this video last night from Coach Tony Holler (link to this video who talks about your posture and correct form out of the blocks. Apparently “staying low” is not really a good thing which he goes onto explain. I believe he has some exercises on his youtube page you can also use to work on gaining the correcting form out of the blocks along with a more power start/acceleration.
3View on Reddit

@Decent-Tumbleweed-65in r/Sprinting • Recommends

On “Form advice?”

[video
2View on Reddit

@t4gypin r/Sprinting • Recommends

On “First block starts in 20+ years.”

1. There are a lot of posts with conflicting advice. See what works for you. You get more power out of the balls/forefoot than your heels. There are a bunch of videos on block starts on youtube on block starts with smaller blocks showing starts with the heels not on the blocks. 3. Staying low shouldn't be a priority if it messes with your ability to push forward. Can try looking a bit forward instead of straight down. Use your arms, hips, and the rest of your body instead of bending forward. This video might help [video
2View on Reddit

@Decent-Tumbleweed-65in r/Sprinting • Recommends

On “Looking for relay start advice”

[video you seem to be bent over at the waist until you transition out of your acceleration. Try to have a straight line from heal to the top of your head. Everything else seems fine.
2View on Reddit

@ChikeEvoXin r/Sprinting • Recommends

On “Black Start update 2025”

Watch this video on Block Starts 101 by Tony Holler (Feed the Cats). I learned so much from it: link to this video
2View on Reddit

@In_Dystopia_We_Trustin r/trackandfield • Recommends

On “Daily Discussion / Question / Tips post (also links to FAQs)”

I like this video link to this video
1View on Reddit

@In_Dystopia_We_Trustin r/trackandfield • Recommends

On “Daily Discussion / Question / Tips post (also links to FAQs)”

I like this video link to this video
1View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “3 point stance back leg position and 2 point stance form critique”

Same feedback as the last several times you’ve posted. Stop trying to stay low link to this video
9View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “Block Start Feedback”

https://preview.redd.it/o8wlg8t9qblg1.jpeg?width=1179&format=pjpg&auto=webp&s=56a82fde708fb782fa980f2975cff27b284d9129 Your body should be a straight line when you’re at full extension out of the blocks. You’re trying to stay low by keeping your torso low. This leaves your hips behind you and result in much more vertical shin angles. [video
9View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “No Experience, Start technique critique. Multiple Angles”

You’re trying to hard to stay low. See how you’re hinging at the hips. This posture prevents you from getting good drive in your start. You try to catch yourself from falling by cycling (heels coming up) rather than pushing through the ground. Try not to focus too much on staying low. link to this video
5View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “Start Help?”

You feel weak because your set position is sub optimal. Leg angles are too high. Move your blocks like 6 inches back. You want to aim for 90 in the front, 120 in the back so you can project forward. Don’t worry about keeping your head down. Keeping your head down doesn’t necessarily equate to “staying low”. Focus on maintaining good body angles instead of staying low link to this video
4View on Reddit

@bottomhousevirginin r/Sprinting • Mentions

On “Help fix my block start. Class of 2027 11.18 100m”

Lots of room for improvement. Here’s what you’re doing: - “Staying low” by forcing your head down and hunching your torso - Cycling your feet with quick steps to prevent yourself from falling. Be patient with your acceleration and push back with longer ground contact. Maintain good body angles and extend through the hips for optimal acceleration. Hunching forward to stay low will pull your hips back and bring your shins vertical earlier. link to this video
3View on Reddit