How to Perform Relay Starts?

Introduction

The relay start is a unique skill in competitive swimming, requiring precise timing, body control, and a seamless transition to maximize speed while avoiding false starts. Unlike individual race starts, relay starts depend on coordination between the incoming swimmer and the one waiting to take off. This guide provides essential techniques for executing a powerful, well-timed relay start, covering foot placement, timing, and body positioning to ensure a smooth, fast transition.

1. Position Yourself on the Blocks with the Right Stance

Starting with a stable, balanced stance helps you react quickly and push off with maximum power.

Tip: Use a Track Start Stance

• Position your feet in a track start stance: one foot at the front edge of the block and the other foot back for stability and a quick launch.
• Quick Tip: Place your dominant foot forward for stronger control, with your toes gripping the edge of the block and your back foot about shoulder-width behind.

Tip: Keep Your Knees Bent and Core Engaged

• Bend your knees slightly and engage your core, keeping your body in a loaded position that’s ready for an explosive takeoff.
• Quick Tip: Lean slightly forward to create forward momentum, balancing on the balls of your feet for a quick reaction.

Tip: Grasp the Block for Stability

• Use one hand to hold the block and the other arm to reach back, which helps with timing the relay start while keeping you steady.
• Technique: Keep a firm but relaxed grip, ready to release your hand as you push off.

2. Focus on Perfect Timing with the Incoming Swimmer

Timing is the most critical element of a relay start, allowing you to maximize speed while avoiding a false start.

Tip: Watch the Incoming Swimmer’s Stroke

• Time your movement by watching the rhythm of the incoming swimmer, starting your motion as they’re about to complete their final stroke.
• Quick Tip: Use the sight of their head as a trigger. When you see their head near the wall, it’s typically time to initiate your takeoff.

Tip: Begin Your Takeoff as the Incoming Swimmer Approaches the Wall

• Lean forward and release your grip on the block just as your teammate’s hand or foot approaches the wall. This timing helps you launch as soon as they touch.
• Technique: Avoid taking off too early. Aim for a “roll” start by gradually shifting forward, releasing your grip, and pushing off without rushing the motion.

3. Execute a Powerful Launch Off the Blocks

A strong, well-timed push-off maximizes takeoff speed and reduces time spent on the blocks.

Tip: Push Off with Maximum Force

• Drive off the block by extending your legs fully and using your core and glutes to power your jump.
• Quick Tip: Explode forward rather than upward. Focus on a forward trajectory to maintain a streamlined, low entry angle.

Tip: Swing Your Arms Forward for Momentum

• As you push off, swing both arms forward and lock them together in a streamlined position above your head, helping you enter the water efficiently.
• Technique: Keep your arms aligned with your body to minimize drag and ensure a smooth, streamlined entry.

4. Maintain a Streamlined Body Position in the Air

A streamlined body position reduces drag and helps you enter the water cleanly, carrying speed into your glide.

Tip: Keep Your Head Down and Arms Extended

• As you launch, extend your arms in a streamlined position above your head, with your head between your biceps.
• Quick Tip: Keep your gaze down, pressing your head between your arms to help maintain a streamlined position.

Tip: Point Your Toes and Tighten Your Core

• Point your toes and engage your core to create a straight line through your body, reducing drag and setting you up for a smooth entry.
• Technique: Avoid bending at the waist or separating your legs. A tight streamline helps you maintain speed and control as you enter the water.

5. Angle Your Entry for an Effective Glide

A well-angled entry allows you to maintain momentum while avoiding excess splash or drag as you transition into the water.

Tip: Enter at a Slight Downward Angle

• Aim to enter the water at a slight angle (around 10-15 degrees) to avoid breaking the surface and losing speed.
• Quick Tip: A shallow entry allows you to stay just below the surface, helping you carry momentum into the glide phase without sinking too deep.

Tip: Use a Streamlined Glide Position

• Hold a streamlined position as you enter the water, with your hands locked together and your body tight, allowing you to maximize the distance traveled underwater.
• Technique: Keep your core engaged to maintain alignment. Avoid starting your stroke too soon; use the momentum from the glide first.

6. Transition Smoothly into Your Stroke

A seamless transition from glide to stroke ensures you maintain speed and rhythm as you settle into the swim.

Tip: Perform a Dolphin Kick During the Glide

• Adding 2-3 quick dolphin kicks helps maintain momentum from the dive before you break into your stroke.
• Quick Tip: Use controlled, compact kicks to stay streamlined and avoid creating drag.

Tip: Begin Your First Stroke as Your Glide Slows

• Transition into your first stroke as your glide begins to lose momentum, using the first pull to bring you up to the surface and establish a steady rhythm.
• Technique: Avoid starting too soon, as this can break the streamline and slow you down. Time the first stroke for a smooth, natural transition.

Conclusion

Executing an effective relay start requires mastering timing, stance, and a streamlined entry into the water. By focusing on each phase—from positioning and timing to launching off the blocks and transitioning into the stroke—you’ll gain the confidence and technique needed for a powerful relay start. Consistent practice and attention to these details will help you maximize your speed and ensure a seamless handoff with your teammates, giving your relay team a competitive advantage.

FAQs

1. How do I time my start to avoid a false start?
   • Watch your teammate’s approach carefully and initiate your takeoff as their head nears the wall. Practice makes perfect; with time, you’ll develop a feel for the timing.
2. Why do I sometimes launch too high off the blocks?
   • Focus on a forward trajectory rather than an upward jump. Keep your body leaning slightly forward to help push off with a more horizontal path.
3. What’s the ideal angle for entering the water in a relay start?
   • Aim for a shallow entry of around 10-15 degrees, allowing you to maintain speed without going too deep or breaking the surface.
4. How many dolphin kicks should I do after the relay start?
   • Typically, 2-3 dolphin kicks help maintain momentum. Avoid over-kicking, as it can break the streamline and slow your transition into the swim.
5. What’s the best way to practice relay start timing?
   • Practicing with your relay team is key. Working on synchronized timing will help you better gauge each swimmer’s speed and optimize your start.