Alongside a good warm-up routine and an effective training plan, the start and turn are crucial for every swimmer, no matter their level. This is why we’ve set out to provide suggestions to improve both your freestyle start and turn.
Whether you’re a sprinter or a long-distance swimmer, good starts and turns will allow you to reach your maximum speed. Today, we’ll review the advantages of using the track-start compared to the grab-starting. We’ll offer some basic block drills to help you practice. We will then look at how to turn and offer some tips to apply to your lessons.
Initial Speed Is Generated From Good Starts and Turns
Like track athletes on the line to start, athletes require an effective block for their event. Then, they take turns getting off the wall to begin with the following lap. Both the turn and start are places where you can use your legs to produce massive quantities of force that allow you to attain maximum speed in the water.
It is essential to master the basics quickly before beginning the underwater part in the lap. Based on an article in FINA, it is the fastest portion of laps because swimmers can reduce drag while streamlining and employ powerful muscles to perform the kick they perform underwater.
But the speed you achieve isn’t created by your streamline or dolphin kick. Most of your rate is by pushing against the wall or the block. A good force application with your legs is essential for achieving a steady beginning and turning, as it will help you get the speed boost you require at the start of every lap.
It’s the Grab Start vs. The Track Start
There are two kinds of swimming: the grab start and the track begin. In the case of grab starts, put your feet together on the side of the block that is the width of your shoulders. For the track start, you place one foot at the beginning of the league, and the other is placed behind it on a small pad, ready to go off.
The report published in the International Journal of Exercise Science shows that the track-start is superior to the grab-start. The track start provides better balance at the start position, a faster response time to the start signal, and a more robust drive phase independent of the block.
The balance is the place where a successful start starts. If you’re off balance when the start signal goes off, you’ll suffer from poor reaction times and less energy in pushing away from the block. Credit can be achieved by focusing on your body posture during training. For the track start, you will have two feet, one front, and one back foot, to shift your weight to create a balanced starting point.
Reaction time for you will improve when you get to the track. The body position during the track starts allows your first move to start with the back of your leg. In contrast, the first movement is made with your arms in the grab start. It is better to use the track start because it is more potent than your arms, so you force off of the block, which results in more excellent reaction time.
You’ll be able to exert more force at the beginning of the track because your legs start the drive phase, and you have a longer time to apply massive points on the block. Additionally, you will be able to achieve an improved hip position at your track beginning, which allows you to get into the water at a proper angle.
Tips for a Good Track Start
Here’s what you must concentrate on to get off to a compelling start
A powerful push off of the block starts it
The best way to get into the water
The most potent thrust that can be made through the water
You’ll need a perfect set-up on the block you are starting from to accomplish this. Be sure to follow these four guidelines:
Keep your hips straight by bending the front of your knee.
Turn your eyes downwards.
Make sure your arms are parallel to the block you are starting from.
Put your back foot on the block that you are starting from to the side of your hips.
HOW TO ADAPT THE TRACK START FROM A CONVENTIONAL BLOCK
Some swimming pools are not equipped with the most recent block for starting (i.e., they have a rear pad). Therefore, you will need to know how to adjust your position to the specific block type. If you’re making use of “conventional” blocks:
Make sure to check the elbows. Since you cannot maintain them straight and parallel to the league that you started with, Bend them inwards and ensure they’re facing backward instead of outward.
The toes of your feet should point inwards.
The feet should be positioned just behind your hips but not directly aligned with the other.
The chest should rest on your thigh.
HOW TO EXECUTE THE PERFECT DIVE
The time is now to get it done. To ensure you’ve completed an exact dive, make sure your dive after pushing off:
Your elbows should be pushed into the air, followed by your hands. They should not be directly in front of your face when you begin.
Your chest and chin are being pushed forward. Please don’t force them up; ensure that your shoulders are lifted while your spine is horizontal.
Your chest is lowered, and your back is flat. This will enable you to pull off as hard as possible with your back leg.
