Content

• Steps
• Part 1 of 3: Install the pads
• Part 2 of 3: Take a Position
• Part 3 of 3: March!
• Tips
• Warnings

Learn how to properly install and use starting blocks.

Steps

Part 1 of 3: Install the pads

1. 1 Take the pads in your hands.
2. 2 Place them back to the direction of running.
3. 3 Place your heel on the inside edge of the starting line.
4. 4 Place the pads firmly on the treadmill along the toe (flat metal part at the edge of the body).
5. 5 Step on them to press into the track to prevent slipping.
6. 6 Identify your strong leg: with this foot you kick the ball. With it, you will push off from the pads (closest to the line).
7. 7 Adjust the angle of the pad to your strong foot using the spring-loaded element on the back, setting it to the lowest or penultimate position (personal preference).
8. 8 Adjust the angle of the weak foot to the top or penultimate position of your choice.

Part 2 of 3: Take a Position

1. 1 Start with a strong foot: stand with your back to the direction of running. Place your heel in line. Put the other heel on the toe. This will measure two foot lengths. Place the shoes so that the spiked part of the toe is on the flat part of the tartan surface of the shoes. If you sit on the blocks at this stage, then the knee of your front leg should line up with the starting line.
   • Weak leg block: do the same, only now the distance should not be two, but three feet (about 90 cm) from the line.
2. 2 How to properly position yourself on the pads. The socks should not touch the ground - they should be flush with the last. For maximum repulsive force, your foot should be fully resting on the last.
   • At the Start command, you should sit down with your hands shoulder-width apart and your fingertips directly in front of the line.
3. 3 Keep your elbows straight until you hear a shot. This will allow your hands to push off the pads as quickly as possible. Turn your hands outward so your palms and elbows are facing back. Then turn your arms back so that your palms are facing outward. The elbows should still be facing back.
4. 4 Lean forward and shift your weight onto your hands without arching your back too much, as your entire body should be in one straight line for maximum energy transfer.

Part 3 of 3: March!

1. 1 Listen to the "Attention" command. Hearing it, raise your pelvis as much as possible, while remaining in a bent position and inhaling sharply. Hold your breath in anticipation, and when you hear a shot, exhale with force at the moment of repulsion from the pads. You need to take long and powerful steps, not short and quick steps.
2. 2 During the first step, swing your arm straight back and extend the other arm straight over your head in an emphatic manner, with the front knee raised as high as possible. This will help you complete the long and powerful first step.

Tips

• Exercise MAXIMUM vigor when using starter blocks. FORWARD! FORWARD! FORWARD!

Warnings

• Be sure to press in the pads. If they slip off, you risk injury.