Which Foot Forward?

In partnership with

DEEP DIVE

This past week, I received 4 emails basically asking the same question: "Which leg should go in my front block?" It's one of those seemingly simple decisions that can significantly impact your start quality.

So today, we're diving into the block setup science, breaking down what research actually tells us (versus the myths), and giving you a testing protocol to determine your optimal configuration.

The Critical Role of Block Setup

Proper block positioning isn't just about comfort – it directly impacts performance. Research from a comprehensive kinetic analysis shows elite sprinters cover 50-55% of their top speed in just the first 10m and nearly 95% by 30m. In other words, that first push is where races are won or lost.

Each leg contributes uniquely during the block start. Let's break down what's actually happening:

Front (Lead) Leg: Stays in contact with the block longer and generates 66-76% of your total horizontal impulse. This leg creates the sustained drive that propels you forward.

Rear (Trail) Leg: Produces higher peak force through powerful hip extension. The best sprinters maintain pre-tension in this leg before the gun and utilize it through a higher percentage of the push phase.

Together, they create a perfectly coordinated power sequence when set up correctly for your biomechanics.

The "Power vs. Quick" Leg Theory

Many coaches describe one leg as your "power" leg (typically stronger, better for jumping) and the other as your "quick" leg (better for kicking or fast movements).

Conventional wisdom often suggests placing your power leg in the front block. The theory is that your strongest leg should provide that sustained push, while your quicker leg initiates the first stride.

But does research support this? Not necessarily.

A biomechanical review of sprint start technique found that while using the stronger leg in front can boost block-exit velocity (3.37 m/s vs. 3.12 m/s in one study), there's no universal "right" configuration that works for everyone.

In fact, researchers found no significant difference in force variables whether athletes used their stronger or weaker leg in front. 

Their conclusion? 

Let athletes use the setup they feel most comfortable with rather than forcing a rigid configuration.

Neuromuscular Factors at Play

Several neuromuscular elements influence which leg placement works best for you:

Leg Dominance: Most people have one leg they naturally push off with (when jumping) and one they prefer for precise movements. This natural tendency often determines comfort in the blocks.

Strength Asymmetries: If one leg has significantly more power than the other, you might want to utilize that strength strategically – either for the initial push (front) or explosive first step (rear).

Coordination Patterns: Studies on sprint start coordination show that expert sprinters activate their muscles in different sequences than novices. This neural patterning becomes ingrained through consistent practice with a particular configuration.

Cerebral Dominance: Interestingly, research suggests subtle lateral biases exist. Some studies found that right-handed sprinters often produce quicker reaction times with their right leg as the trail leg – likely due to how the brain handles reaction versus movement control.

The Testing Protocol: Find Your Optimal Setup

Let's get practical. Here's a step-by-step process to identify your best lead leg:

1. The Push Test: You may have done this exercise before. Have a partner stand behind you and gently push you. The leg you instinctively shoot forward to catch yourself is typically your trail leg. This reveals your body's natural stepping pattern.

2. Jump/Kick Analysis: Which leg do you naturally jump off or kick with? Many athletes prefer their kicking leg in the rear block and jumping leg in front.

3. Timed Trials (Most Reliable):

• Set up blocks with one leg configuration

• Run 5-6 reps of 10-30m sprints with full recovery

• Switch legs and repeat the same protocol

• Compare split times at 10m and 30m

• Note which setup feels more powerful and coordinated

4. Force Production (If Available): If you have access to force plate technology, measure which configuration produces greater horizontal impulse in the blocks.

Remember: There's no universally "correct" answer. Elite sprinters have succeeded with both configurations. The key is finding what works for YOUR biomechanics.

Debunking Common Myths

Let's clear up some misconceptions (and potentially start a few arguments):

Myth 1: "Always put your stronger leg in front." While this works for some sprinters, research shows no automatic advantage. Trust your testing results over blanket rules.

Myth 2: "Left-footed sprinters should start with right foot forward." No scientific evidence supports any absolute right/left foot rule. Individual testing trumps generalizations.

Myth 3: "Once you pick a lead leg, stick with it forever." Even world-class sprinters like Su Bingtian have changed their lead leg mid-career and improved performance. Be open to re-testing if your sprint mechanics evolve.

Myth 4: "Your dominant arm dictates your lead leg." There's no proven relationship between arm dominance and optimal leg placement. Focus on leg power and comfort instead.

Implementation & Cautions

If you identify a new optimal setup different from what you've been using:

1. Make the transition gradually in training

2. Expect some awkwardness initially as your neuromuscular system adapts

3. Give yourself 4-6 weeks of consistent practice before racing with the new configuration

4. Use video analysis to ensure the change improves your overall start mechanics

The biggest mistake? Changing your block setup right before competition. Any adjustment should be thoroughly practiced until it becomes automatic.

The Bottom Line

There's no single "right" way to set up your blocks that works for everyone. Elite coaches focus on finding each athlete's optimal configuration through testing rather than applying universal rules.

The key factors are:

• Which setup produces the fastest 10-30m times

• Which feels most powerful and coordinated

• Which allows for the most explosive first step

Remember, both legs contribute crucially to your start. The most important element isn't which leg goes where, but developing coordinated, explosive power from both legs working together in perfect sequence.

Test both configurations systematically, trust your data, and then commit to mastering your optimal setup through consistent practice.