Swim Start Technique

Swimmers spend a lot of time practicing strokes so that technique becomes automatic. Starts are no different and should be practiced accordingly. Every time swimmers step on the block, they should immediately place their feet ready for start; by making this a habit they can’t be rushed into taking their position, their hearing and reflexes should focus on the start signal. For that short space of time, noting else exists but that signal. Adhering to the routine will make every start the same and will minimize the chance of false start while maximizing the reflex response for quick start. Simple, but it work.

       The good start is combination of balance and power. By holding under the block and pushing up with legs, a swimmer increases the tension on the required muscles (the stretch-reflex action). This increase in muscle tension, just prior to the signal, yields and increase in explosive power. As the signal goes and the swimmers pull down under the block, the center of gravity moves forward, past the point of balance. At this point the swimmer drive with the legs and throws the arms and head forward to assist in overcoming inertia. He or she drops the head between the arms and hyperextend the body for a clean entry flowing immediately into a fast, narrow butterfly kick. The best starters are fast of the blocks; they get great distance through the air with a clean entry and strong kick. These techniques are not hard to develop; some solid practice will result in much-improved starts.

       Since you hold at least 200 and as many as 600 practices a season, it is imperative that you begin each practice with maximum-effort start (Dick Hannula, Nort Thornton - 2001). The plyometric and strengthening benefit will give your swimmers a better start in race. Also, by beginning with some seriousness, you set a positive tone for the remainder a practice.

There are two kinds of start:

1. Track start: this technique, in which one foot is more forward on the block than other, require tremendous explosion of the arms and the block foot. Swimmers should hyperextend on entry to the water and begin kicking immediately.
2. Grab start: In the grab start, swimmers work on learning their body mass forward and jumping through their big toe.   

 Grab Start                                   Track Start 

                                     
Track start and grab start used for  Freestyle, Breaststroke, Butterfly and Individual Medley, while For backstroke swimming and medley relays from the water. 

Based on two types of start above views of start reaction and start efficiency. From several studies it was found that the average start reaction in almost all events was shorter for TS (Track Start) than for GS (Grab Start). The advantage of TS was significant in a large number of swimming events (http://www.technion.ac.il/~olegbm/paper_18.pdf, P:2).  

  

RULES OF THE START (FINA Swimming Rules Handbook, 2009-2013)

• The start in Freestyle, Breaststroke, Butterfly and Individual Medley races shall be with a dive. On the long whistle  from the referee the swimmers shall step onto the starting platform and remain there. On the starter’s command “take your marks”, they shall immediately take up a starting position with at least one foot at the front of the starting platforms. The position of the hands is not relevant. When all swimmers are stationary, the starter shall give the starting signal. 
• The start in Backstroke and Medley Relay races shall be from the water. At the referee’s first long whistle, the swimmers shall immediately enter the water. At the Referee’s second long whistle the swimmers shall return without undue delay to the starting position. When all swimmers have assumed their starting positions, the starter shall give the command “take your marks”. When all swimmers are stationary, the starter shall give the starting signal. 
• In Olympic Games, World Championships and other FINA events the command “Take your marks” shall be in English and the start shall be by multiple loudspeakers, mounted one at each starting platform.
• Any swimmer starting before the starting signal has been given, shall be disqualified. If the starting signal sounds before the disqualification is declared, the race shall continue and the swimmer or swimmers shall be disqualified upon completion of the race. If the disqualification is declared before the starting signal, the signal shall not be given, but the remaining swimmers shall be called back and start again. The Referee repeats the starting procedure beginning with the long whistle (the second one for backstroke).