Block Starts: Secrets to the SET position

ALTIS coaches explain how to develop tension and load the pedals properly in the set position of block starts.

🚨 'SET' is a position, people often skim over, but it's CRUCIAL.... 'SET' dictates not only the first step, but also the next few steps after — so it’s key we get the set position right. Once the athlete is in ‘on the marks’ position, they should be working to develop the right amount of tension in the system through pushing the hands down, reaching the top of the head down the track, and pushing the feet back into the pedals – in effect “loading the pedals.” 🛫 The rise into the set position is simply a continuation of these objectives. What we are trying to create here is enough system tension so that the time between when the gun goes, and the hips begin to move forward is minimized. 🔋 We do this by treating the system as a bit of a spring, or elastic band. If you pull on both ends of an elastic band, you increase the tension of the band. Then — when you let go of one end of the band, the entire band contracts ↔️ This all begins with ensuring that we have the right ‘on your marks’ position — but position is one thing, the tension in the system is another. 💪 We need to be active in this position, and not just softly holding it. --- 🔥 BLACK FRIDAY OFFER Our full pocket guide course From Gun to Tape is 35 percent off through Monday 12/1 with code BF35. Learn block setup, set mechanics, acceleration, upright sprinting, and how to coach the 100m with clarity and precision. 📘 Complete it in a day. Apply it immediately. 🌐 Learn more: loom.ly/74LzFHs