Gold Medal Starts: A USA National Team Tradition
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1 Gold Medal Starts: A USA National Team Tradition
2 Rookie Start
3 Ancient Old School
4 Old School
5 A Bad Start Can Really Hurt
6 A Bad Start Can Really Hurt
7 A Great Start Can Win the Race
8 Teaching Step 1 Step 2 Step 3
9 Teaching Step 4
10 Safety First USA Swimming Minimum Water Depth for teaching or practicing starts is 6 Feet!
11 Objective of the Start Carry maximum forward speed into the water Push effectively off the block Have a great entry Maintain speed through the transitions
12 Grab Start Simplest start Easier to control Slower to take-off position
13 Grab Start
14 4 Keys To The Track Set-up Eyes Down or Slightly Forward High Hips Arms Loaded Rear Foot behind Hips
15 Track Start Feet hip width apart pointing forward
16 See What I Mean?
17 Arms Must Be Used Pull elbows towards ribs arms follow Gets upper body & hips moving forward Keeps body low
18 Eliminate Wasted Motion Elbows should point backward not outward
19 Leverage Thumbs should be around block
20 Loading Arms Bend the block toward you to load arms
21 Load Arms
22 Explode Arm pull & rear leg push gets body to take-off position
23 Side Rails?
24 Start Drill
25 Start Drill On Block
26 Wedge Placement? Set the wedge as far forward as possible without compromising the four set-up keys
27 Foot Placement?
28 With Wedge Without Wedge Weighted toward front foot Weight more balanced or rear loaded
29 Staying Low with a Flat Back Optimizes Leg Push
30
31 Jump Forward, Not Up! Keep back flat & low Push chin & chest forward Look at entry point
32 Going from bent over to flat back While moving forward & staying low The Hard Part:
33 Flat Back Drill Progression
34 Start Progression Video courtesy of Coach Ryan Mallam Texas A&M Men
35 Start Progression Video courtesy of Coach Ryan Mallam Texas A&M Men
36 Triton Louisville, KY
37 Start Progression Video courtesy of Coach Ryan Mallam Texas A & M Men
38 Triton Louisville, KY
39 Start Progression Video courtesy of Coach Ryan Mallam Texas A&M Men
40 Doug Cornish Hunterdon County Y
41 4D Pro Video courtesy of Coach Sergio Lopez, Bolles School Sharks-FL, Jacksonville, FL
42 The Entry Great speed off the blocks doesn t mean a thing without a great entry
43
44 In the Water Holding body line through the core is crucial to create the perfect streamline
45 Oops!
46 A Closer Look
47 Keys To A Great Start Get comfortable on block & in the air: height, balance, head below hips, speed
48 Keys To A Great Start Great set-up: High hips, eyes down, arms loaded, rear foot behind hips
49 Keys To A Great Start Explode: Elbows to ribs, stay low, push chin & chest forward, JUMP
50
51 Backstroke Start
52 Ready Position
53 Take Your Mark Position
54 Take Your Mark Position ~90 Feet High Shoulder width apart Lean in
55
56
57 Backstroke Start Positions
58 Backstroke Start Positions
59 Backstroke Start Positions
60 Backstroke Starts
61 Key Points Load Hips Throw hands Push from the core Triple Extension Hips Knees Ankles
62 Backstroke Starts
63 Backstroke Start Drill
64 More Backstroke Start Drill South Carolina Swim Club, Charleston, SC
65 Triton Louisville, KY
66 Triton Louisville, KY
67 South Carolina Swim Club-SC, Charleston, SC
68 Backstroke Ledge
69 Backstroke Ledge
70
71 Ledge at Phillips 66 Nationals
72 Ledge Start Video courtesy of The Race Club Junya Koga
73 Ledge Start Video courtesy of The Race Club Junya Koga
74 Ledge at Trials
75 More Trials
76 Start Young!
77 Key to Japan s Success
78 A Bad Start Can Really Hurt
79 A Bad Finish Can Too
80 A Bad Finish Can Too
81 FINISHES Focus narrows as the wall approaches Plan before the flags Shortest distance between two points It s OK to break rhythm for the touch.
82 Finishes: Fly & Breast
83 Finishes
84 The Famous Phelps vs. Cavic Finish
85 Phelps (extra stroke) What Happened? stroke glide Ideal (two or three extended strokes)
86 Which Hand Finishes First?
87 Hoff and Adlington Finish
88 Lifts Head, Touches with Palm of Hand. Finishes Second.
89 Finish Drill: Free Step 0
90 Finish Drill: Free Step 1
91 Finish Drill: Free Step 2
92 Finishes: No Dipsy Doodles!
93 NO Dipsy Doodles!
94 NO Dipsy Doodles!
95 NO Dipsy Doodles!
96 Backstroke Finish: Not Good
97 Finish Drill: Back Step 1
98 Finish Drill: Back Step 2
99 Finish Drill: Back Step 2
100 Finish Drill: Back Step 2
101 Teaching Tips, Thoughts Why practice only 99% of the race? Every finish in practice done poorly trains the brain to finish poorly! Line up on the deck and walk the finish to the fence or wall
102 Teaching Tips, Thoughts Start 8 to 10 meters out & practice race finishes. Combine start & finish practice Head down, finger tip touch, hold breath, great kicking, touch slightly BELOW the water line!
103 Winner, Winner
104 When You Put It All Together
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