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Drills for Teaching Starts Partner Push Drill   Reps: 8 x 3-4 steps   Purpose Develop arm and leg drive Allow coach to evaluate efficiency of athlete's start   Teaching Points Take proper set position. Coach stands in front of athlete, with hands on athlete's shoulders. On command, athlete dives explosively into a fully extended position. Coach provides resistance and support.     Points of Emphasis:  Powerful and explosive knee drive Strong thrusting arm action When to Use: Beginning of skill work         8-Step Drill   Reps: 8 x 8 steps   Purpose Increase strength and power of start Develop explosive movement patterns Develop consistency in foot strike and leg frequency   Teaching Points Begin from a start command. Drive out of blocks, taking only eight steps   Points of Emphasis:  Decrease in time over distance Powerful and explosive coordination of arm and leg action When to Use: Beginning of skill work       Stand-up Start Drill   Reps: 8 x 30m   Purpose Develop acceleration at the start Increase strength and power of start Develop explosive movement   Teaching Points Take Hips Tall position. Step power leg forward; bend at knee as much as possible. In set position, bend forward from trunk. Bring arms in position opposite legs. On command, drive arms and legs, attaining maximum acceleration.     Points of Emphasis:  Foot spacing: one foot-length from heel of power side to toe of quick side When to Use: Beginning of skill work         Deep Start Drill   Reps: 8 x 3-4 steps   Purpose Develop power   Teaching Points Take "on your mark" position. Power leg knee almost touches elbow of the arm closest to the power leg. On command, explode from both legs, bounding 3-4 steps.     Points of Emphasis:  Front and rear legs must drive through a greater range of motion When to Use: Beginning of skill work       Push-Up Start Drill   Reps: 8 x 5-10 steps   Purpose Improve arm strength and coordination Increase reaction time to start command or sound of pistol   Teaching Points Take regular push-up position. Lower knees to track. Move power leg forward. Move rear foot about 12 inches behind front foot. On command, execute start.     Points of Emphasis: Quick knee drive — explosiveness When to Use: Beginning of skill work

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