How to Use Streamline Position After Start

Introduction

In swimming, the streamline position is essential for reducing drag and maintaining speed after a start. A well-executed streamline helps swimmers glide farther with minimal effort, preserving momentum and setting the pace for the race. This guide covers the mechanics of achieving a strong streamline position, how to hold it, and key techniques to maximize speed and efficiency right from the start.

1. Understanding the Streamline Position

The streamline position is the most hydrodynamic shape a swimmer can create in the water, reducing resistance and allowing them to glide smoothly.

Tip: Align Your Body in a Straight Line

• What to Do: Keep your head, spine, hips, and legs aligned in a single straight line, creating a narrow, pointed shape that allows you to move efficiently through the water.
• Quick Tip: Imagine lengthening your body as much as possible, reaching forward with your hands and keeping your core tight to maintain alignment.

Tip: Stack Your Hands Above Your Head

• What to Do: Place one hand over the other, pressing your palms together with thumbs locked, and extend your arms fully above your head.
• Quick Tip: Keep your arms tight and press your biceps close to your ears to reduce water resistance. Practicing this position on land can help reinforce muscle memory.

2. Execute a Smooth Transition from Start to Streamline

Transitioning smoothly from the dive into a streamlined position helps you carry speed into the glide without slowing down.

Tip: Extend Your Arms Immediately After Entry

• What to Do: As soon as you enter the water, extend your arms forward, locking into the streamline position as quickly as possible to maintain your forward momentum.
• Quick Tip: Focus on straightening your arms and pressing them close to your head as soon as you break the water’s surface.

Tip: Engage Core Muscles for Stability

• What to Do: Tighten your core and glute muscles to prevent sagging in your torso, which can create drag and slow you down.
• Quick Tip: Imagine pulling your belly button toward your spine to keep your core activated. This helps you hold a straight, stable position during the glide.

3. Hold a Proper Angle During the Glide

The angle at which you enter the water affects the length and speed of your glide. Finding the right angle keeps you underwater long enough to avoid surface turbulence but not so deep that you lose momentum.

Tip: Aim for a Slight Downward Angle (10-15 Degrees)

• What to Do: Push off at a slight downward angle to glide below the surface, avoiding the drag caused by surface turbulence. This allows for a smoother and faster glide.
• Quick Tip: Practice pushing off at different angles during training to find the optimal entry angle that allows you to stay streamlined without going too deep.

Tip: Avoid Adjusting Your Angle Mid-Glide

• What to Do: Maintain the same angle until you’re ready to transition into kicks or your first stroke. Adjusting mid-glide can increase resistance and slow you down.
• Quick Tip: Visualize gliding in a straight path without deviations. Practicing consistent push-off angles will help you avoid unnecessary adjustments.

4. Keep Your Legs Together and Toes Pointed

The position of your legs is crucial for reducing drag and maintaining a smooth, streamlined shape.

Tip: Squeeze Your Legs Together

• What to Do: Keep your legs close together, engaging your inner thigh muscles to create a straight line behind you. This alignment reduces drag and makes it easier to maintain speed.
• Quick Tip: Imagine pressing your legs together as if holding a small ball between them, which helps keep your position streamlined.

Tip: Point Your Toes Behind You

• What to Do: Point your toes backward, extending through your ankles. This small adjustment significantly reduces drag and helps maintain forward momentum.
• Quick Tip: Practicing toe pointing on land can help improve ankle flexibility, making it easier to hold this position underwater.

5. Master the Glide Phase Before Starting Dolphin Kicks

A long, efficient glide maintains speed from the push-off and allows you to transition smoothly into your stroke. Starting dolphin kicks too early can break the streamline, increasing drag.

Tip: Glide Until Speed Begins to Diminish

• What to Do: Hold the streamlined position as long as you can maintain speed, waiting until momentum starts to slow before adding dolphin kicks or your first stroke.
• Quick Tip: Count seconds or body lengths during training to find the optimal glide duration. This helps ensure you’re maximizing the push-off before moving into kicks.

Tip: Limit the Number of Dolphin Kicks

• What to Do: Perform 2-3 controlled dolphin kicks during the glide phase, focusing on compact movements to avoid breaking your streamline.
• Quick Tip: Start each kick from your core rather than your knees. This creates a wave motion through your body that maintains a streamlined shape.

6. Transition Smoothly from Glide to Stroke

The transition from glide to stroke is crucial for carrying momentum into the next phase of your swim without a sudden loss in speed.

Tip: Begin Your First Stroke at the End of Your Glide

• What to Do: Start your stroke just as your glide begins to slow, allowing for a smooth transition that maintains momentum.
• Quick Tip: Avoid starting your stroke too soon, which can cause drag and reduce glide effectiveness. Practicing timing your stroke with the end of your glide phase is key.

Tip: Keep Your Movements Controlled During Transition

• What to Do: Focus on a controlled first stroke that sets the rhythm for the rest of the lap. Avoid jerky or rushed movements, as they can break your streamline.
• Quick Tip: Use your first stroke as a guide to establish your pace and stroke efficiency, building a smooth, consistent rhythm.

Conclusion

Using a streamlined position after the start is essential for maintaining speed, reducing drag, and setting up a strong rhythm for the rest of your swim. By focusing on body alignment, the right angle of entry, and controlled transitions, you can make the most of your glide and dolphin kick phases. Regular practice with these techniques will help you maximize efficiency, creating a smooth and powerful start to any lap.

FAQs

1. What’s the ideal angle for my push-off in streamline?
   • A slight downward angle, around 10-15 degrees, is typically ideal for reducing surface turbulence without diving too deep.
2. How long should I hold the streamline position after a start?
   • Hold the position as long as you can maintain speed. For most swimmers, this is about 2-4 seconds or until momentum decreases significantly.
3. Why are dolphin kicks important after the streamline?
   • Dolphin kicks help maintain momentum and increase distance covered during the glide phase. Just a few controlled kicks are usually enough to keep you moving forward efficiently.
4. How can I improve my core stability for a better streamline?
   • Core exercises like planks, hollow-body holds, and leg raises improve stability, making it easier to hold a streamlined position in the water.
5. Should I start my stroke as soon as I enter the water?
   • No, it’s best to hold the streamline position first and start your stroke only after your glide begins to slow. This helps you maximize your push-off momentum.