Introduction
Starting technique is essential in sprinting, and foot placement plays a significant role in it. One question that often arises is which foot should be in front when starting a sprint. The answer lies in an individual’s dominant leg.
As a general rule, the dominant leg should be in front when starting a sprint.
This is because the dominant leg is usually the stronger leg, and placing it in front will allow for a more powerful push-off. This push-off is critical in generating the necessary speed to launch a sprint. It should be noted however that individual differences of course exist, so be sure to experiment to find what works best for you.
Identifying Your Dominant Leg
It is essential to note that the dominant leg used in sprinting varies from person to person. It is the leg that a person naturally uses to kick or jump. To identify your dominant leg, try jumping as high as you can from a run-up without preparation. The leg you use to push the ground off the jump is likely your dominant leg.
The 'Push Test'
Another popular test to determine your dominant foot when it comes to sprinting I call ‘The Push Test’.
The Push Test involves someone pushing you from behind and seeing which foot you naturally use to catch yourself – that foot is your dominant foot (view the video below to see elite sprinter Su Bingtian use The Push Test).
Su Bingtian changed his starting foot when he was already an established elite sprinter. You can see him using the ‘push test’ in this video at 2:34.
Foot Placement and Starting Blocks
One way to ensure proper foot placement is to use starting blocks. Starting blocks (with the dominant foot in front) enable a stronger and more efficient push-off. Athletes should place the blocks at a distance from the starting line that is comfortable for them (feel free to experiment).
The blocks’ height should also be adjusted to the athlete’s leg length to ensure the correct angle. You do not want to be too ‘cramped’ in the blocks, but also not too ‘stretched’ such that you will not be able to effectively push off of the blocks.
Proper foot placement is vital in sprinting because it can affect the body’s balance and coordination, slowing down an athlete’s performance. An athlete’s starting position, along with their technique, will ensure that they accelerate as quickly and efficiently as possible.
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Conclusion
In conclusion, correct foot placement is crucial when starting a sprint. Placing the dominant leg in front will enable a stronger push-off, allowing athletes to generate the necessary speed to launch a sprint. There are a variety of methods to determine your dominant leg, one of them being ‘The Push Test’.
Using starting blocks is one way to ensure proper foot placement, and athletes should adjust the blocks’ height to match their leg length. Improper foot placement can impact an athlete’s balance and coordination, so proper technique and block settings are crucial when using starting blocks.
