Exit Heel Configuration

The geometry of projection

The configuration of the starting blocks is not a matter of arbitrary comfort, but of applied geometry.

The goal of the cues is to place the athlete in a compressed position that allows him to project at the optimal 45-degree angle. It all starts with the placement of the front cue.

If it is too close to the line, the shin will be vertical, forcing the athlete to come out upward instead of forward.

The ideal setting usually places the front cue about two feet away from the starting line.

This allows, in the "ready" position, the shin of the front leg to form an angle of approximately 45 degrees to the ground, aligning perfectly with the desired direction of acceleration.

Rear foot positioning and knee angles

The rear heel is usually positioned about three feet from the starting line (or one foot of clearance between the front and rear blocks).

This separation is critical in determining knee angles in the "ready" phase.

We are looking for a 90-degree angle at the front knee and about 120 degrees at the rear knee.

Why this difference? The rear leg (120 degrees) provides the short, quick first impulse to break inertia, while the front leg (90 degrees) has a longer thrust stroke to generate the sustained power that projects the body off the block.

Adjusting the cleats to meet these angles ensures maximum mechanical efficiency.

The "Ready" position and pre-tensioning

Once the pedals are set up, the hand position and hip elevation complete the structure.

The hands are positioned in a high arch or bridge shape just behind the line, slightly wider than the shoulders to give the torso room.

At the call of "ready," the athlete should raise the hips slightly above shoulder height.

This shifts the center of mass forward, loading weight onto the arms and creating controlled instability.

At this point, it is vital to apply a "pre-tension" (pushing the heels back against the blocks) to eliminate any slack in the hamstring system.

By tensing the muscles against the block before