Faster Off the Line: How Biomechanics Shapes Sprinting

Darren Bezzina
Sep 15, 2025
3 min read

In sprinting, the first few steps often decide the race. A great start can mean the difference between winning and being left behind — but what makes a good sprint start? Is it reaction time? Raw power? Or the way the body moves? Sports science gives us the answer.

Why the Start Matters

In the 100 metres, athletes accelerate for about 30–40 metres before reaching top speed. That means the start isn’t just about exploding out of the blocks — it sets up the entire acceleration phase. A poor start can leave you chasing, wasting energy, and never quite catching up.

The Biomechanics of a Good Start

Biomechanics is the science of movement, and it shows us exactly what happens when a sprinter leaves the blocks:

Reaction Time - The clock starts when the gun fires. Elite sprinters react in around 0.12–0.15 seconds. While you can’t “beat” the gun, reaction time can be trained with practice and focus drills.
Push-Off Force - The first step is all about producing as much horizontal force as possible. The angle of the shin should be about 45° to the ground, allowing the sprinter to push backwards and propel the body forwards.
Body Position - A low, forward-leaning torso keeps momentum driving forward. Too upright too soon, and you lose acceleration; too low for too long, and you risk stumbling.
Arm Drive - Arms aren’t just for balance. A strong, aggressive arm swing helps generate power and rhythm. The faster and harder the arms move, the more force the legs can apply.
Stride Frequency and Length - Early strides are short and explosive. As speed builds, stride length increases — but only as a result of force and control, not overreaching.

What the Research Says

Studies show that elite sprinters produce greater force against the blocks and at sharper angles than less experienced runners. They also transition more smoothly into upright sprinting without wasting energy in unnecessary vertical movement.

Training for Better Starts

Strength Training: Squats, lunges, and hip thrusts improve the ability to generate horizontal force.
Plyometrics: Bounding and jumps train explosive power.
Sprint Drills: Resisted sprints (sleds, bands) teach athletes to push at the right angles.
Reaction Training: Using sound, light, or partner cues sharpens response to the gun.

Why It Matters in Malta

Whether it’s athletics, football, rugby, or even basketball, acceleration off the mark matters. Maltese athletes often lack structured sprint training, focusing instead on fitness “volume.” But speed is a skill — and it starts with the science of movement.

By teaching athletes the biomechanics of a good start, we’re not just making them faster — we’re giving them the ability to dominate the first step, the first stride, and sometimes, the entire race.

Key Takeaways

Sprint starts combine reaction, force, position, and rhythm.
The first 10 metres can define overall sprint performance.
Training must focus on strength, power, technique, and reaction.
In Malta, improving sprint mechanics could be the simplest way to raise performance in multiple sports.

References

Čoh, M., Tomažin, K., & Štuhec, S. (2006). The biomechanical model of the sprint start and block acceleration. Facta Universitatis: Series Physical Education & Sport, 4(2).
Morin, J. B., & Samozino, P. (2016). Interpreting power–force–velocity profiles for individualized and specific training. International Journal of Sports Physiology and Performance, 11(2), 267–272.
Bezodis, N. E., Salo, A. I., & Trewartha, G. (2015). Relationships between lower-limb kinematics and block phase performance in a cross-sectional study of sprinters. European Journal of Sport Science, 15(2), 118–124.