BLAST OFF THE BLOCKS: A GUIDE TO A FASTER, MORE POWERFUL START
If you're comfortable with the basics of sitting and standing dives, it's time to focus on the details that turn a simple dive into an explosive, race-winning start.
This advanced lesson will break down the two most important skills that happen on the block: how to sharpen your reaction time and how to create a powerful push-off.
Dive Into: Mastering the On-Block Start
- The 5 Elements of a Perfect Start
- Part 1: Sharpening Your Reaction Time
- Part 2: Creating an Explosive Push-Off
- What's Next: The Underwater Phase
- Frequently Asked Questions
The 5 Elements of a Perfect Start
Before we begin, it's important to understand that a great start has five key components. This post focuses on the first two.
- Fast reaction to the start buzzer
- Strong push-off from the block
- Clean entry into the water
- Efficient underwater kick in a streamline
- Powerful and smooth breakout
Part 1: Sharpening Your Reaction Time
How fast you get off the block after the signal is called your reaction time, and it can be improved with training. A good warmup, listening to pump-up music, and practicing specific reaction drills are all great ways to increase your alertness.
Here are some fun drills to try:
- The Stick Drop: Have a teammate drop a stick in front of you while you are in a starting position. Your goal is to catch it before it hits the ground.
- The Kickboard Smack: During start practice, have a teammate stand behind the block with a kickboard. On the "go" signal, their job is to try and smack you on the butt with the kickboard. Your job is to get off the block before you get hit!
Part 2: Creating an Explosive Push-Off
A powerful dive depends on how well you are positioned on the block. Your goal is to become a primed spring, ready to explode forward with zero backward rocking.
This explosive power comes from three key elements: your body position, your head, and your hands.
1. Body Position (Track vs. Grab Start) Your push-off will be influenced by which start you choose: the track start (feet staggered) or the grab start (feet side-by-side).
- The track start is quicker and more stable, making it the choice for most sprinters.
- The grab start can be more powerful, making it a good option for breaststroke and butterfly. For a detailed comparison of the two, you can read about it here.
2. Head Position: Look Down! Your head directs your body. On the "take your marks" command, your head must be down, with your eyes looking at your front foot (track start) or between your feet (grab start). Do not look at the water. This keeps your center of gravity forward and your spine aligned. At the "go" signal, your head drives forward and then down, leading your body into the dive.
3. The Arm Pull: Your Secret Weapon The start is not just a leg push. Your first motion after the start signal should be to aggressively pull on the front of the block. This is not a gentle tug; it's an explosive pull that does two critical things:
- It loads your leg muscles like a spring.
- It yanks your hips forward over your feet, creating a powerful "slingshot" effect that launches you off the block.
4. The Back Leg Drive (Track Start Only): The Final "Umpf" The back leg in a track start isn't just for balance; it's a second engine.
As you explode forward and your front foot is about to leave the block, you should powerfully drive your back leg and knee forward and up. This final "kick" adds extra propulsion and helps set the angle of your entry into the water.
What's Next: The Underwater Phase
Mastering your reaction time and push-off is only half the battle. The next three phases of a great swimming start, the clean entry, underwater kick, and breakout, are covered in our next lesson on how to enter the water like a javelin. Happy diving!
Frequently Asked Questions
What are the most important parts of a fast swimming start?
A great start is broken into two main phases: 1) The on-block phase, which includes your reaction time and the power of your push-off, and 2) The in-water phase, which includes a clean entry, a strong underwater kick, and a smooth breakout.
How can I improve my reaction time off the starting block?
Reaction time can be trained. Practice with drills that require a quick response to a signal, like starting a sprint on a whistle. A fun drill is to have a partner try to slap you with a kickboard on the 'go' signal. Your goal is to be gone before it hits!
What is the key to a powerful push-off?
The key is to be a 'primed spring' on the block, with your weight forward and your muscles loaded. Your first motion should be to pull on the block to initiate forward momentum, followed by an explosive push from your legs. There should be no backward rocking.
Is the track start or grab start better for a faster reaction time?
The track start generally provides a faster reaction time and a more stable posture, which is why it is preferred by most sprinters. The grab start is often considered slightly more powerful but is slower to initiate.
Should I pull on the block with my hands when I start?
Yes, absolutely. A common mistake is to only push with the legs. Your first motion after the 'go' signal should be to pull up and slightly back on the front of the block. This action creates initial forward momentum and helps launch your body off the block.
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