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Listen for "Set. On your first stride, swing your arm straight back, extend your other arm right over your head in an exaggerated fashion, and make sure your lead knee comes right up as far as you can.

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" When you hear it, raise your backside as far as you comfortably can, while still remaining "coiled", while inhaling sharply. Hold your breath in anticipation, and when you hear the gun, forcibly exhale as you explode off the blocks. You should be aiming for long, powerful strides rather than quick, short ones. This will ensure a long, powerful first stride.