Step-By-Step Guide: Swimming Starts Off Blocks

Hi, my name is Dan. I am a professional swimming coach with 10+ years of experience. Here, I share swimming tips for beginners and advanced swimmers.

Today, we will talk about swimming starts.

You'll learn:

1. Swimming start technique
2. A step-by-step guide to learning to swim starts
3. Ways to improve your swimming starts
4. And more

Let's dive in.

In the world of competitive swimming, every swim meet event begins behind the starting block. An excellent swimming start allows swimmers to carry power and speed through the underwater dolphin kick into the first stroke. In sprint events, fast swimming starts are one of the most essential parts of the race.

That's when swimmers get into starting position on the block and push off after a signal. There are two ways to position your feet on the starting block: both legs on the edge of the block (grab start) or one leg in front and another in the back (track start).

Today, most swimmers do a track start, as it's the most effective way to dive forward.

It gives swimmers a better balance and weight distribution on the block and allows them to get into a streamlined position much quicker, diving into the water with a clean entry. Also, the track start has a lower reaction time, meaning the swimmer's feet leave the block faster than in the grab start. Lastly, the track start position allows swimmers to dive with greater power by pushing off with both hands and legs.

After the start signal, swimmers push off the block with a strong pull and jump forward. Once toes leave the edge of the block, arms and legs simultaneously form a tight streamline with toes pointed behind to enter the water. A clean entry with a minimal splash into the water transfers the speed and forward momentum from the dive into the underwater phase.

Once their entire bodies enter the water, swimmers enter a glide phase. The duration of this phase depends on the nature of the event before the swimmer initiates dolphin kicks or breaststroke pull out.

That's the final stage before swimmers break the water's surface. The athlete initiates movements with their legs and arms depending on the stroke.

Freestyle, backstroke, and butterfly all have the same underwater phase: a dolphin kick in a streamlined position. The breaststroke underwater phase, a pullout, consists of a powerful pull-down with arms and one breaststroke kick.

The key is to transfer all the speed and power into the first stroke, which will set you up for a good race.

Now that you know what swim start consists of, I'll teach you how to dive start as a competitive swimmer. We will break down a start into three simple exercises to make your learning process more manageable. Practice every exercise thoroughly before moving on to the next one.

Let's start with a kneeling dive from the edge before jumping on the block. For this drill, you'll need a kickboard.

1. Start by kneeling on one leg with the other foot forward, close to the edge of the pool deck. To make it more comfortable, put a kickboard under your knee.
2. Put your arms in a streamlined position with your head between your elbows.
3. In this position, lean forward with your arms directly forward, pointing slightly down.
4. Push off the edge of the pool with your front leg. After your back leg leaves the edge, bring feet together.

This start exercise is a great way to practice starts from a higher position before moving to the starting block.

1. Start by putting both legs on the edge of the deck with toes gripping the pool wall. Keep your feet close to each other.
2. Lean forward with your arms pointing down. Remember that the arms should form a tight, streamlined body position with the head in a neutral position.
3. Push off forward with your feet with the weight of your body, following the direction of your arms.
4. Once you dive in, remain in the streamlined position and glide briefly.

Now, it's time to push off the block.

1. Position your legs like we did on the pool deck, but now on the block.
2. Lean forward with your knees slightly bent. Your hands should reach down to the edge of the block. Keep your head between your elbows, and don't try to look forward.
3. To initiate a forward jump momentum, push yourself forward with your arms and let your body follow the lead. The weight of your body should follow your arms, traveling downward and forward in a streamline.

Congrats! You've made it here, and the previous three exercises became too boring. Let's dive right into it if you want to learn how to do a track start.

1. Step on the block and position your front foot close to the edge of the block and your back foot slightly behind. Find a comfortable distance between your feet that is not too far or too close to each other.
2. Lean forward and reach to the front of the block. Grab the edge with your hands.
3. Practice leaning with your weight on your back foot first and then your front foot, and find what works for you when diving. Either way, your back foot should follow the lead of your front foot and connect in the air.
4. Once you enter the water, stay streamlined and glide for a few seconds. Once you get comfortable with it, add an underwater dolphin kick while keeping your arms streamlined.
5. Use powerful strokes to break through the water, holding your breath to maximize speed and strength in each movement.