How to explode out of the starting blocks

Tip #1 - Find the proper position for the starting blocks
 "This is the most important thing to remember. Measure from the pads -- starting blocks can be different but if you know where the pads should go, you'll be OK. Your lead leg should be one foot and a half (measure the actual length of your foot, not 12 inches) from the line. Your back leg should be two to two-and-a-half feet (again, use the length of your foot).

Tip #2 - Place your feet flush to the starting block
"Once the setting is right, you need to learn to raise your hips up in the set position to bring your feet completely back against the padding. A lot of people leave a space between their foot and the padding, which means their first move is back, then forward. You want your feet back against those pads. That cuts hundredths of a second right there."

Tip #3 - Don't lean too much on your arms
"If your arms are shaking in the blocks, you're off-balance and that leads to you falling out and stumbling out. Your shoulders should be right on the start line, maybe just a little over. Your arms should be shoulder-width apart and comfortable. If you have weak fingers, squeeze a tennis ball to strengthen them."

Tip #4 - Don't anticipate the gun, just react to it
 "I try not to think at all in the starting block. I just want to react. Remember, 'React, don't anticipate.' One of the tricks you can do to improve your reaction time is work with a partner. Close your eyes and when your partner claps, try to clap your hands as fast as you can. Once you can pretty much clap with them, you're doing well."

Tip #5 - Stay low and powerful out of the blocks, don't stand up
""When you're pushing out of the blocks, you want to stay down in that drive position. You don't want to over-stride and get off balance. I'm thinking about bringing my lead arm up to eye level and staying down for about the first 25-30 meters - 'Drive out, not drive up.'"