Place heel slightly on the starting line Place the blocks in the center of the track, approximately where your toe is. The dominant foot will be in the front block. With the paddle being set at 45 degrees The front block will be about 1 -2 foot lengths from the starting line. The non-dominant foot will be in the back block. The paddle will be set as high as possible. The back block will be set about 3–3 foot lengths from the starting line. The front block and back block are only about 1-foot in length apart. The toes should barely touch the ground. Hands will be placed about shoulder-width apart, with the thumb and pointer finger slightly behind the line. Arms should be in a straight position (locked or prepared to be locked at the elbows) The arms will remain straight (if not locked at the elbows) The hips will rise slightly above the shoulders (forcing the front half of the body to lean forward at about 45 degrees (slightly less)). A forward lean is optimal because it shifts most of the weight to the hands with a minimal bend to the back. The dominant leg should have about a 90-degree bend at the knee, while the non-dominant leg should be about 120 degrees The arm on the dominant foot side will swing forward in an "exaggerated" fashion, while the arm on the non-dominant side will swing backward in the same fashion The non-dominant foot will be the first step. The non-dominant leg should come out with a long (within comfort's range) stride, bringing the knee to a 90-degree position (separation of the foot and opposite leg's knee about 2–2 feet), approximately a 45-degree shin angle, and dorsiflexion with each stride. Halfway before the first step lands, the "driving" position should have a straight line through the non-dominant ankle, knee, hips, shoulders, and head.
PlaCe hEel slIghtlY On The startINg lINe PLAce tHE BlockS In tHE CEnTEr oF the TrACk, appROxImately wheRe YOur tOE is. THe DoMinAnt fooT WiLL be in tHe froNt BLocK. with tHe paddle beinG set At 45 degrEes thE FroNT blOCK wILL BE about 1 -2 FoOt Lengths from The sTArTing lIne. THe noN-doMinaNT foot wiLl Be IN the back bLOcK. The paDdle wiLl Be Set aS high as posSible. ThE back block WILl be sEt abOut 3–3 FOoT leNgTHs from thE sTartiNg LinE. the FrOnt bloCk And back Block Are only aboUt 1-foOt in lENgth apArt. tHe tOes sHoUlD Barely Touch THe ground. hands wIll be Placed aboUt shoULder-width ApaRt, with The ThumB aNd pointER finGER slightLY beHind tHe line. arMs ShOuLd be in A straiGHt posiTion (locked or prePAred to bE LocKed at the Elbows) the arMs wIll REmaIn StrAigHt (iF NoT locked at tHe elbOWs) The hips Will RIsE sLIghtly Above the sHOulders (fOrcinG the FrOnT halF oF thE body tO leAN foRwArd aT About 45 deGrEeS (slIgHTly lEsS)). A foRwaRD lEan is optiMaL BECause It ShIFTS most of The weigHt to thE hAndS wIth a mInimal bend to ThE bacK. The domiNaNT leg should hAVE aboUt a 90-degreE bENd At the kNEe, whILe thE non-dominant leg ShOuLd Be About 120 dEgrees The arM oN tHe domInAnt Foot side WiLl swinG ForWaRd in AN "exaGGerAted" FAsHioN, wHiLE The arM oN THe non-dOminAnt side WIll Swing BACKward in thE same fashion thE NoN-domInant Foot Will bE tHe fIrst StEP. tHe non-domInant lEg shouLd cOmE OUt with a lonG (within ComFORt'S rangE) striDe, bRiNGing The KNee to a 90-DEgrEE posiTioN (seParAtiOn oF the Foot and opPOsIte leG's Knee aBouT 2–2 fEET), ApPRoximaTEly A 45-dEGrEe shin angLe, AnD dOrSIFlexion wiTH each sTRiDe. hAlFwAY bEfore THe First sTep lands, the "driVing" POsItIoN sHould Have a STrAight LiNe thROugh The NON-domiNANt ankle, Knee, hips, SHouldErs, aNd HeAD.