How to Swim Faster Starts?

Introduction

A fast start is essential for competitive swimmers, setting the tone for the entire race by creating momentum right from the beginning. A well-executed start combines quick reaction time, an explosive dive, and a streamlined entry, all of which help maintain speed and minimize drag. This guide offers tips and drills to help swimmers improve their start speed, focusing on refining each stage to gain an edge in the pool.

1. Improve Reaction Time for Faster Starts

Quick reaction time can mean the difference between an explosive start and an average one. Training your body to respond quickly to the starting signal is the first step in a faster start.

Tip: Practice Reacting to Audio Cues

• Drill: Use a metronome or have a coach clap or call out a “go” cue. Focus on launching off the blocks as soon as you hear the sound, mimicking the starting signal in races.
• Quick Tip: During practice starts, concentrate on reacting immediately to the cue rather than anticipating it. Staying relaxed while waiting for the cue also helps improve reaction time.

Tip: Visualize the Start Sequence

• Visualization Drill: Mentally walk through your start routine, from your stance on the block to hearing the signal and diving in. This mental rehearsal can help reduce reaction time and build confidence.
• Technique: Picture yourself responding to the starting signal with perfect form. Repeating this before your practice starts helps reinforce quick, automatic responses.

2. Perfect Your Block Position for Maximum Power

A powerful stance on the block allows for an explosive launch. Proper positioning on the starting blocks is essential for a fast, controlled takeoff.

Tip: Use a Track Start Stance

• Technique: Place one foot forward (toes at the edge) and the other foot back, keeping a slight bend in your knees. This stance increases stability and allows you to push off with maximum force.
• Quick Tip: Position your dominant foot forward for more control, while the back foot provides additional power during the push-off.

Tip: Engage Your Core and Lean Forward

• Technique: Lean slightly forward with your hips back, engaging your core to stabilize yourself. This position helps you channel forward momentum at the start.
• Quick Tip: Keep your weight balanced on the balls of your feet, ready to drive forward without overbalancing.

3. Master the Dive Technique for an Explosive Takeoff

An explosive dive can propel you farther and faster, reducing time spent in the air and maximizing momentum into the water.

Tip: Drive Forward, Not Upward

• Technique: Focus on pushing forward off the block rather than jumping upward. A lower trajectory creates a smoother entry and helps maintain speed as you hit the water.
• Quick Tip: Imagine pushing your body horizontally toward the other end of the pool. Avoid over-jumping, which can lead to a high splash and unnecessary drag.

Tip: Keep Your Arms Streamlined and Aligned with Your Head

• Technique: Extend your arms fully above your head, with hands stacked one over the other, as you dive. Press your biceps close to your ears to create a tight, streamlined shape.
• Quick Tip: Look slightly downward as you dive, which helps keep your head aligned with your arms and reduces resistance in the water.

4. Achieve a Streamlined Entry to Minimize Drag

A streamlined entry minimizes drag, allowing you to glide faster and farther before starting your strokes.

Tip: Enter at a Slight Downward Angle

• Technique: Aim for a slight angle (around 15-20 degrees) to help you glide just below the surface. This keeps you away from surface turbulence while preventing an overly deep dive.
• Quick Tip: Practice diving at different angles to find the entry that allows you to glide effectively while maintaining momentum.

Tip: Tighten Your Core and Point Your Toes

• Technique: As you enter the water, engage your core, press your legs together, and point your toes behind you. This streamlined position reduces drag and allows for a smooth, fast glide.
• Quick Tip: Imagine keeping your body as long and straight as possible. Avoid bending at the waist or separating your legs, as this can create drag.

5. Enhance Your Underwater Glide with Dolphin Kicks

A well-timed dolphin kick phase helps maintain speed and prepares you to transition into your stroke.

Tip: Perform 2-3 Strong Dolphin Kicks

• Drill: After practicing starts, incorporate 2-3 quick dolphin kicks just after entering the water. These kicks should be small and powerful, initiated from the core.
• Quick Tip: Keep your kicks compact to avoid disrupting your streamlined position. Avoid too many kicks, which can slow your glide.

Tip: Transition into Your Stroke as Glide Slows

• Technique: Begin your first stroke just as you feel the glide start to lose speed. A well-timed transition keeps you moving forward without breaking rhythm.
• Quick Tip: Practice timing your transition during starts in training to ensure a smooth, fluid movement from the glide into the first stroke.

6. Drills to Improve Start Speed and Technique

Incorporating targeted drills into your practice routine can help refine each component of your start.

Reaction Time Drill: Quick Start Sprints

• How to Do It: Have a coach or teammate randomly call out “go” to simulate race conditions. Dive off the blocks as soon as you hear the signal, focusing on reaction speed and balance.
• Purpose: Helps build muscle memory for quick, accurate starts under pressure.

Explosive Power Drill: Broad Jumps

• How to Do It: Perform broad jumps from a standing position, focusing on pushing forward as far as possible. Work on keeping your core tight and landing in a streamlined position.
• Purpose: Builds explosive leg strength and forward momentum, which is essential for powerful starts.

Streamline Drill: Glide and Kick Practice

• How to Do It: After each start, hold a streamlined position for as long as possible, then perform 2-3 dolphin kicks. Practice minimizing drag and transitioning smoothly into your stroke.
• Purpose: Refines body alignment and reinforces the habit of starting your stroke at the right moment.

Conclusion

A fast, efficient start can give you a significant advantage in competitive swimming. By focusing on reaction time, dive technique, and streamlined entries, you can improve each stage of your start, ultimately boosting your speed and reducing drag. Consistent practice with these tips and drills will help you refine your technique, building a strong, confident start that propels you into every race with maximum speed and control.

FAQs

1. How can I improve my reaction time for starts?
   • Practice reacting to random audio cues, like a clap or call, to simulate race starts. Staying relaxed on the blocks also helps you respond faster to the starting signal.
2. What is the best way to position my feet on the block?
   • Use a track start stance with one foot forward and the other back. This stance provides stability and balance, allowing for an explosive push-off.
3. How do I avoid going too deep after my start?
   • Focus on a slight downward angle (15-20 degrees) during your dive to maintain speed without going too deep. Practicing at different angles helps you find the optimal entry.
4. How many dolphin kicks should I perform after the start?
   • Usually, 2-3 dolphin kicks are effective for maintaining momentum without breaking the streamline. Experiment to find the number that works best for your stroke.
5. Why is it important to keep a streamlined position during the glide?
   • A streamlined position reduces drag, allowing you to glide farther and faster. Practicing this position consistently builds better habits for starts and turns.