Instructions
Place the left foot two or three inches behind the starting line. Once this foot is set, widen the stance so that both feet are directly under the hips. Place the right foot two to three inches behind the heel of the left foot. Place both hands just behind the line directly under the shoulders. Keep the thumb and first finger open with the weight placed between the two. Keeping both feet and the right hand set in place, fully retract the left arm keeping slightly flexed elbow position while simultaneously raising the hips into the air (placing a stretch on the hamstring) for approximately one second before initiating the punch step. Allow about 2/3 of the body weight on the front hand and foot. Initiate the punch step immediately following the raising of the hips and left arm. Punch the knee forward and strike the toe directly below the hip while forcefully snapping the left arm forward. The head should remain down and the arms and legs should engage simultaneously. Common Error is skipping steps on the set up process. Follow each step consistently for a good sprint start every time.
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