Rules for Competitive Swimming Starts and Turns

Introduction

Starts and turns are crucial in competitive swimming, as they significantly impact overall race performance. Each stroke has specific rules governing starts, turns, and finishes, all designed to ensure fairness and consistency across events. Understanding these requirements—and knowing the common mistakes that lead to disqualification—can help swimmers improve their technique and confidence in the water. This guide provides an overview of the essential rules for starts and turns in each stroke, along with tips for avoiding common errors.

1. Rules for Starts in Competitive Swimming

The start of a race is essential to building momentum. Depending on the stroke, there are specific rules for how each swimmer should begin.

Freestyle, Butterfly, and Breaststroke Starts

• Starting Position: For freestyle, butterfly, and breaststroke, swimmers start from the blocks with both feet positioned behind the starting line. A powerful dive helps generate speed as swimmers enter the water.
• Signal and Entry: Swimmers dive into the water at the sound of the starting signal. They must time their entry to achieve a streamlined, effective start without overbalancing or false starting.

Backstroke Start

• Starting Position: In backstroke, swimmers start in the water, holding onto the starting blocks or gutter with both hands. Feet should be placed on the wall or starting pad, with toes below the water’s surface.
• Push-Off: Swimmers push off on their backs as soon as the starting signal sounds, aiming for a streamlined, backward glide with minimal splash.
• Common Error: Swimmers often get disqualified for lifting their toes out of the water before the signal, which is prohibited.

Tips for Avoiding Common Starting Errors

• False Start: Leaving the blocks early results in an automatic disqualification. Focus on reaction timing rather than trying to anticipate the signal.
• Overbalance on Blocks: Leaning too far forward or backward can disrupt a smooth start. Practice holding a steady, balanced position on the block to avoid this mistake.

2. Rules for Turns in Competitive Swimming

Turns are integral to maintaining speed and rhythm, and each stroke has specific requirements for legal turns.

Freestyle Turn (Flip Turn)

• Turn Requirements: Freestyle requires a flip turn in which swimmers must touch the wall with any part of their body during the turn. There are no specific touch requirements, giving more flexibility in execution.
• Common Errors: Failing to touch the wall or executing a turn too far from the wall can slow down the swimmer or result in a disqualification.

Backstroke Turn

• Turn Requirements: In backstroke, swimmers must remain on their backs while approaching the wall. They are allowed one arm pull to initiate a flip turn after rotating onto their stomach, which must be completed quickly to prevent disqualification.
• Common Errors: Rotating too early or staying on the stomach too long during the turn are common mistakes. Swimmers must limit time on their stomach to one continuous motion.

Breaststroke and Butterfly Turns

• Simultaneous Two-Hand Touch: Both breaststroke and butterfly require a simultaneous two-hand touch on the wall for legal turns. This rule also applies to finishes. The hands must touch at the same time but don’t need to be perfectly level.
• Body Position: In breaststroke, swimmers must rotate onto their chest before the next stroke begins. In butterfly, the turn must be completed with the body aligned face down and both hands touching the wall.
• Common Errors: Failing to touch with both hands simultaneously or using only one hand are frequent disqualification causes. Swimmers should practice the two-hand touch technique to ensure compliance.

3. Rules for Finishes in Competitive Swimming

The finish in each stroke has specific requirements that swimmers must meet to avoid disqualification.

Freestyle and Backstroke Finishes

• Touch Requirement: Freestyle and backstroke finishes allow swimmers to touch the wall with any part of their body. Swimmers usually touch the wall with one hand or glide into it with their head.
• Backstroke Finish Position: In backstroke, swimmers must finish on their back, without rotating to their stomach.
• Common Errors: Rotating too early in backstroke or failing to touch the wall properly in freestyle are common mistakes. Practice finishing in a controlled, legal position to avoid these issues.

Breaststroke and Butterfly Finishes

• Simultaneous Two-Hand Touch: Like turns, both breaststroke and butterfly require a simultaneous two-hand touch at the finish. The hands must be at or above water level and must make contact with the wall at the same time.
• Common Errors: Swimmers often get disqualified for failing to complete a simultaneous two-hand touch. Rushing the finish can also lead to timing errors, resulting in an incomplete touch.

4. Common Causes of Disqualification in Starts, Turns, and Finishes

Understanding common disqualification reasons can help swimmers avoid costly mistakes.

False Starts

• Leaving Early: Leaving the starting block or releasing from the wall before the starting signal leads to a false start disqualification.
• Solution: Focus on reacting to the starting sound rather than anticipating it. Practicing starts regularly can improve reaction time.

Missed or Incorrect Wall Touches

• Touch Violations: Missing the wall during turns, using an improper one-hand touch in breaststroke or butterfly, or failing to finish properly in backstroke can lead to disqualification.
• Solution: Practice consistent, legal touches in each stroke. Use drills to build muscle memory for proper turns and finishes.

Improper Stroke Techniques

• Breaststroke and Butterfly Violations: Common infractions include flutter kicks in butterfly or freestyle kicks in breaststroke. Incorrect body positioning or extra strokes can also result in disqualification.
• Solution: Swimmers should review stroke requirements regularly and perform drills to reinforce proper technique.

5. Tips for Avoiding Disqualifications in Starts and Turns

Consistent practice and adherence to stroke-specific rules can help swimmers avoid disqualification and improve their race times.

Tip: Practice Legal Touches for Each Stroke

• Practicing two-hand touches for breaststroke and butterfly turns and finishes is essential. Regular practice ensures swimmers become comfortable and consistent with the technique.

Tip: Work on Timing and Body Positioning

• Focus on perfecting starts by maintaining a balanced stance and watching the starting signal. Practice turns that follow each stroke’s specific requirements to avoid timing or positioning mistakes.

Tip: Focus on Smooth Transitions

• Smooth transitions are key to maintaining speed and minimizing drag. For backstroke and freestyle, work on tight flip turns and practice a fast, controlled push-off. For breaststroke and butterfly, emphasize the two-hand touch and efficient transitions.

Conclusion

Mastering the rules for starts, turns, and finishes in each stroke is critical for success in competitive swimming. By understanding the requirements and practicing each phase, swimmers can minimize errors, avoid disqualification, and improve overall performance. Each stroke has specific guidelines that ensure fair competition, so swimmers should prioritize building legal, efficient habits in the pool. With consistent practice and attention to detail, you can confidently perform starts, turns, and finishes that meet competitive standards.

FAQs

1. What happens if a swimmer false starts in a race?
   • In competitive swimming, a false start (leaving the block or wall before the signal) results in immediate disqualification.
2. How should I practice two-hand touches for breaststroke and butterfly?
   • Use drills that focus on approaching the wall with controlled strokes, touching with both hands at the same time. This builds muscle memory and consistency.
3. Why is a flip turn not allowed in breaststroke and butterfly?
   • Rules for breaststroke and butterfly require a two-hand touch at each turn, which prevents the use of a flip turn. This ensures fair adherence to the style of each stroke.
4. How can I avoid missing the wall during a flip turn in freestyle?
   • Practice timing your approach by counting strokes and focusing on the “T” marker at the pool’s end. This helps you judge the distance and execute a clean flip turn.
5. What should I do if I’m disqualified for an incorrect turn or finish?
   • Review the specific rules and practice the correct technique for your stroke. Working with a coach can help identify and correct errors.