THE TRACK START: WHICH FOOT SHOULD BE FORWARD?

When it comes to the swimming track start, one of the first questions every swimmer asks is: "Which foot should I put forward?"

One could assume it's based on your dominant hand, but foot dominance is often more complex as this study indicates. You could be right-handed but have a dominant left foot. There is no single bulletproof answer, but there are a few simple tests you can use to figure out your most powerful and stable stance.

This article will walk you through five tests, from simple pushes to analogies from other sports, to help you determine which foot to place at the front of the starting block.

Dive Into: Finding Your Track Start Stance

• Test #1: The Push Test
• Test #2: The Slide Test
• Test #3: The High Jump Analogy
• Test #4: Other Sports Analogies (Hockey & Snowboarding)
• The Final Verdict: Just Try It
• Frequently Asked Questions

Test #1: The Push Test

This is a famous and simple method to find your reactive, dominant foot.

1. Stand with your feet together and close your eyes.
2. Have a friend gently push you from behind.
3. The foot you instinctively step forward with to catch your balance is often the best foot to place at the front of the starting block.

Test #2: The Slide Test

This test helps you find your "comfort" or "balance" foot, but with a twist.

1. Put on some slippery socks and find a smooth floor (or try this on ice).
2. Take a short run-up and slide, with one foot forward and one back.
3. The foot you naturally put forward is your sliding/balance foot.
4. Interestingly, many coaches suggest that for the track start, you should place your feet in the opposite position. So, if your right foot is forward when you slide, try putting your left foot at the front of the block.

Test #3: The High Jump Analogy

If you have ever done the high jump, you always take off from your "outside" foot. If you approach the bar from the left, you jump off your right foot. This take-off foot is your power foot.

So, in a track start, if you high jump off your right foot, try putting your right foot at the front of the block and see how it feels.

Test #4: Other Sports Analogies (Hockey & Snowboarding)

Your stance in other sports can sometimes provide clues.

• Hockey: If you are right-handed but play hockey with your right hand lower on the stick, your left foot will likely go in front on the block.
• Snowboarding: If you are a right-handed "goofy" rider (right foot forward), your right foot will likely go to the back of the block.

The Final Verdict: Just Try It

In reality, there is no single recipe that fits everyone. Here is another discussion on the foot dominance topic.

If you don’t fit any of the analogies above, the best method is simple trial and error.

Try a few starts with your right foot forward, then switch and try a few with your left. One way will likely feel more natural, stable, and powerful.

If you still can't get the hang of it or feel balanced, perhaps it's time to try the grab start instead.