1 - Set up the starting blocks by positioning the front block approximately 1.5 foot lengths behind the starting line and the rear block about 1 foot further back.
2 - Kneel down and place your hands just behind the starting line, shoulder-width apart with fingers spread for stability.
3 - Set your feet into the blocks with your toes pressing firmly against the footplates, front knee bent at approximately 90 degrees and rear knee at 120-135 degrees.
4 - On the 'Set' command, raise your hips above shoulder height, shifting your weight slightly forward over your hands while keeping your back flat and core engaged.
5 - On the starting signal, drive explosively off both blocks simultaneously, pushing powerfully through the front block with your lead leg while driving the rear knee forward.
6 - Swing your arms aggressively in opposition to your legs, keeping elbows bent at 90 degrees to generate maximum momentum out of the blocks.
7 - Maintain a low forward lean during the first several strides, gradually rising to full sprint posture after approximately 20-30 meters.
