Block starts -- where acceleration begins

To accelerate well, you must put yourself into proper position to apply force to build momentum toward max velocity.

Set your blocks with the front pedal two shoe lengths from start line and the back pedal three shoe lengths. Back into the blocks, pressing the feet firmly against the pedals and kneeling only on the back knee. Hands should be under the shoulders and bridged, if possible. Center over the front leg with arms perpendicular to the track and straight (no bent elbows). Head and neck are neutral to spine.Visual focus is on the starting line.

In set position, shoulders remain over hands. Hips should rise to the point where the front leg is at 90 degrees or slightly more. Front and rear leg shins should be nearly parallel and approximately 45 degrees to the track surface. Push feet all the way back on the pedals. Focus on an action, not the starter or gun. Visual focus remains on starting line (don't look down the track).

At the gun, push hard into the pedals through the shins, including the back block -- don't pull the back leg out, push it out. Push the hips forward. Don't bend at the waist forcing the hips backward. Arm action is big, with wide split. Heel recovery is low, meaning the feet stay fairly close to the track in the first few steps. The first step out is only about two feet beyond the starting line for men and about a foot-and-a-half for women. Very important to keep the feet under the hips to be able to apply force in the right direction. Should you step out, you lose the shin angle -- and force needed to accelerate as well as possible. If your back foot comes out and falls off to the side, you likely aren't pushing hard enough off the back block and/or you're not centered on the front leg. As your front foot leaves the block, there should be no bend at the waist, and you should full extension through the ankle, knee, hip and back -- in other words, a straight line from the front foot up through the top of the head. That angle is about 45 degrees. Visual focus is a few yards ahead (don't look down the track yet).

Starts are forceful, and you should not rush to get upright quickly and start turning over rapidly. Instead, build momentum through strong application of force.