How To Get FASTER at BLOCK STARTS | Noah Lyles

Key points

• Measure three heel-to-toe steps back from the baseline for the rear foot block pad
• Place the rear block pad approximately two fingers behind the third step
• Set the rear pad angle higher than the front pad angle
• Measure two heel-to-toe steps back from the baseline for the front foot block pad

Key points

• Back feet into the pads so some part of the shoe or spike touches the track surface
• Press the rear foot firmly into the pad and lock the rear knee down into the track
• Create active tension between feet and block pads rather than remaining passive
• Place hands along the line leaning weight over or slightly in front of the hands

Common mistakes

Leaning backward away from the starting line because it feels comfortable.

Key points

• Maintain rigid tension through fingertips, arms, shoulders, and upper back
• Push actively against the block pads through calves, hamstrings, and glutes
• Elevate hips so the front leg and torso create approximately a 45-degree angle to the track
• Keep both legs bent like coiled springs rather than locking the front or rear knee straight

Common mistakes

Hips set too low with a flat back, or straightening the rear leg completely without coiled tension.

Key points

• Strike the rear pad and immediately strike the front pad to project forward
• Keep shin angles low and pointing down the track during initial steps
• Direct momentum and head down the track rather than popping upright prematurely

Common mistakes

Taking an exaggerated jumping first step that forces the head, shoulders, and shins straight up into the air.