Championship Productions Blog

Archives by Tag 'Start'

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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