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Archives by Tag 'Start'

Develop Athleticism for the Backstroke Start!

By Kevin Fitzpatrick - Last updated: Sunday, May 1, 2016

Eight-time NCAA Coach of the Year and head coach of SwimMAC Carolina, David Marsh, says the backstroke start is an athletic event, not a natural one. Because of this, Coach Marsh has developed a progression of drills that will improve your swimmers’ athleticism so they can explode off the wall.

Backstroke Start

Drill Summary: There are multiple drills in this video. The first drill is the Butt Plop, in which the swimmer starts with their toes over the edge of the gutter (Coach Marsh encourages this so athletes can practice with more security) and jumps back far and high before landing on their butt. As they hit the water, their legs should straight and point. The next drill is the Push Off Drill, where swimmers work on pushing backwards before they engage their legs to jump. Finally, the High Jump drill works on jumping as high and as far as possible, with swimmers landing on the feet. You can also use a soft noodle to challenge swimmers to jump a certain distance in this drill.

This video came from Championship Productions’ video “David Marsh’s Next Wave Technique: Starts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Improve the Starts and Posture of Sprinters!

By Kevin Fitzpatrick - Last updated: Sunday, May 1, 2016

Long recognized as one of the top sprint coaches in the sport, University of Florida head track & field coach, Mike Holloway, believes speed comes through relaxation. Coach Holloway teaches you a start drill and a posture drill that will help your sprinters run faster during competition.

Start Drill & Posture

Drill Summary: In Coach Holloway’s start drill, athletes start in a typical start position on the ground with their arms straight down and their head down. The drill’s goal is to target the sweeping of the hands from the blocks. To execute the drill, the athlete sweeps their hands, one forward and one back, then falls forward and catches themselves. In Coach Holloway’s posture drill, he has athletes relax and swing their arms freely, which prevents their back from getting locked up.

This video came from Championship Productions’ video “25 Tips & Drills for the Sprint Events.” Browse through other world class Track & Field videos at ChampionshipProductions.com!

Interested in receiving a FREE track & field newsletter? Sign up today to get tips, technique and drills similar to the post above!




Discover the Correct Forward Start Ready Position!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

The forward start can set the tone for the entire race, whether it’s good or bad. Bill Wadley, head coach at Ohio State University and former Big 10 Coach of the Year, shows you the details of the ready position that will help swimmers jump out to faster starts.

Ready Position

Drill Summary: To get in a ready position, the swimmer must take their place with a relaxed body. The heel of their front foot should be about a foot in front of the toes of their back foot. Their hands, including their thumb, should be in front of and gripping the front of the block. The hip, knee, and ankle of their back leg should be in line and their back foot should be on the ball of their foot. Finally, there should be a slight flexion in their back knee and it’s important that their back heel is up, not down. From that position, the swimmer should be able to enter a coil (but not sitting down) and spring off the block for a fast start.

This video came from Championship Productions’ video “Ohio State Drills & Skills for All Starts.” View other world class Swimming & Diving videos!




Develop an Efficient Butterfly Breakout!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

Bill Dorenkott, Ohio State head women’s swimming coach, uses the “Forward Start with Butterfly Breakout Half Cycle Glide for Distance” drill to make sure his swimmers are being as efficient as possible on every butterfly start. This drill will increase explosiveness and allow swimmers to achieve maximum speed with minimum effort.

Forward Start with Butterfly Breakout Half Cycle Glide for Distance

Drill Summary: For this drill, the swimmer takes their mark and begins by executing a forward start. On their breakout, the swimmer focuses on maintaining momentum from their start in their first cycle. Once their first cycle is completed, the swimmer glides for as long as they can. The next progression of this drill is to increase to three cycles. When doing three cycles, it’s still important to allow the momentum of the start to carry the swimmer through their first cycle and a half so they can conserve energy for later in the race.

This video came from Championship Productions’ video “Ohio State Drills & Skills for All Starts.” View other world class Swimming & Diving videos!




Develop a Powerful Start by Strengthening Your Legs!

By nate.landas - Last updated: Thursday, February 27, 2014

14x NCAA All American at the University of Arizona, Coley Stickels, has experience training swimmers of all levels. Here you will learn an exercise that builds a powerful start by strengthening the lead leg and generating explosive motion off the block.

Jungle Gym Track Start Exercise

The athlete holds the handles of the overhead straps at his or her side and takes the track start position. Then the athlete drives forward from the forward leg and swings the trailing leg through and kicks the knee up to the chest while the straps restrain the forward motion and transfer the energy released toward an upward trajectory.

CHECK OUT more valuable insight from “Mega Drills for Dryland Training.” VIEW other world class Dryland Training videos in our massive Swimming library!




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