Gold Medal Starts: A USA National Team Tradition

Rookie Start

Ancient Old School

Old School

A Bad Start Can Really Hurt

A Great Start Can Win the Race

Teaching Step 1 Step 2 Step 3

Teaching Step 4

Safety First USA Swimming Minimum Water Depth for teaching or practicing starts is 6 Feet!

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

Grab Start Simplest start Easier to control Slower to take-off position

Grab Start

4 Keys To The Track Set-up Eyes Down or Slightly Forward High Hips Arms Loaded Rear Foot behind Hips

Track Start Feet hip width apart pointing forward

See What I Mean?

Arms Must Be Used Pull elbows towards ribs arms follow Gets upper body & hips moving forward Keeps body low

Eliminate Wasted Motion Elbows should point backward not outward

Leverage Thumbs should be around block

Loading Arms Bend the block toward you to load arms

Load Arms

Explode Arm pull & rear leg push gets body to take-off position

Side Rails?

Start Drill

Start Drill On Block

Wedge Placement? Set the wedge as far forward as possible without compromising the four set-up keys

Foot Placement?

With Wedge Without Wedge Weighted toward front foot Weight more balanced or rear loaded

Staying Low with a Flat Back Optimizes Leg Push

Jump Forward, Not Up! Keep back flat & low Push chin & chest forward Look at entry point

Going from bent over to flat back While moving forward & staying low The Hard Part:

Flat Back Drill Progression

Start Progression Video courtesy of Coach Ryan Mallam Texas A&M Men

Triton Louisville, KY

Start Progression Video courtesy of Coach Ryan Mallam Texas A & M Men

Triton Louisville, KY

Start Progression Video courtesy of Coach Ryan Mallam Texas A&M Men

Doug Cornish Hunterdon County Y

4D Pro Video courtesy of Coach Sergio Lopez, Bolles School Sharks-FL, Jacksonville, FL

The Entry Great speed off the blocks doesn t mean a thing without a great entry

In the Water Holding body line through the core is crucial to create the perfect streamline

Oops!

A Closer Look

Keys To A Great Start Get comfortable on block & in the air: height, balance, head below hips, speed

Keys To A Great Start Great set-up: High hips, eyes down, arms loaded, rear foot behind hips

Keys To A Great Start Explode: Elbows to ribs, stay low, push chin & chest forward, JUMP

Backstroke Start

Ready Position

Take Your Mark Position

Take Your Mark Position ~90 Feet High Shoulder width apart Lean in

Backstroke Start Positions

Backstroke Starts

Key Points Load Hips Throw hands Push from the core Triple Extension Hips Knees Ankles

Backstroke Starts

Backstroke Start Drill

More Backstroke Start Drill South Carolina Swim Club, Charleston, SC

Triton Louisville, KY

South Carolina Swim Club-SC, Charleston, SC

Backstroke Ledge

Ledge at Phillips 66 Nationals

Ledge Start Video courtesy of The Race Club Junya Koga

Ledge at Trials

More Trials

Start Young!

Key to Japan s Success

A Bad Start Can Really Hurt

A Bad Finish Can Too

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.

Finishes: Fly & Breast

Finishes

The Famous Phelps vs. Cavic Finish

Phelps (extra stroke) What Happened? stroke glide Ideal (two or three extended strokes)

Which Hand Finishes First?

Hoff and Adlington Finish

Lifts Head, Touches with Palm of Hand. Finishes Second.

Finish Drill: Free Step 0

Finish Drill: Free Step 1

Finish Drill: Free Step 2

Finishes: No Dipsy Doodles!

NO Dipsy Doodles!

Backstroke Finish: Not Good

Finish Drill: Back Step 1

Finish Drill: Back Step 2

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

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!

Winner, Winner

When You Put It All Together