False step backward before driving forward
A preparatory step backward adds 0.1–0.2 seconds to the reaction time.
Overactive muscles
Hip flexorsGastrocnemius
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Sport · Full Body
Reactive Sprint Start
Coaching cues
- Athletic ready position; react to a visual or auditory cue
- First step is a powerful drive step — not a shuffle
- Body angles forward immediately on the reaction
- Trains the neural component of speed — reaction time and first-step quickness
Common faults 2
Standing upright in the ready position
No pre-loaded athletic stance means the first step generates no power.
Overactive muscles
QuadricepsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗