The Block Clearance, or Zero Step, accounts for only 5% of the 100 meter race, yet it is the most important part of the race. If the Block Clearance is wrong, then everything else will be wrong and the runner will never reach his/her full potential.
In the clip below Harvard University Sprints/Hurdles coach Marc Mangiacotti explains why the Block Clearance is the most important part of the 100 meter race. He also shares a simple effective drill that helps sprinters get into the proper Set Position.
The drill that Coach Mangiacotti demonstrates is the Hip Height Drill. In this drill he simply places two hurdles, one on each side of the starting blocks. He then attaches each end of a cord to the two hurdles. He places the cord at height that would be appropriate for the sprinter doing the drill. This allows the sprinter to rise up until the feel the cord on the lower back or hip.
This is a very simple, yet effective, way to help your sprinters feel the perfect Set Position. This in turn will give them a chance to master the Block Clearance or Zero Step.
Another nice part of this drill is that once you have marked the perfect height for the individual, they can execute this drill to perfection without you having to be by their side. This is of course critical, as you have many athletes that need attention within a particular training session.
This clip is just a portion of what is contained in Coach Mangiacotti’s complete training course. For more information about that coaching course click the link Marc Mangiacotti Complete 100m Training
The YouTube video below has audio, so please make sure that your speakers are on and that you have access to the site. Note that some schools block access to YouTube