How to Perform a Freestyle Start?

Introduction

The freestyle start is crucial for gaining an early lead in a race, as a strong, well-timed start can set you up for a powerful swim. Executing a freestyle start involves mastering the right stance, dive technique, and timing to propel yourself quickly off the blocks and into the water. This guide provides a step-by-step breakdown of each phase of the freestyle start, helping you achieve a streamlined entry and maintain momentum into your stroke.


1. Get into the Right Stance on the Blocks

Your stance on the starting blocks is the foundation for a powerful takeoff.

Tip: Position Your Feet Correctly

  • Use a track start position with one foot forward on the edge of the block and the other foot slightly back. This stance offers balance and power, allowing you to push off with maximum force.
  • Quick Tip: Place your dominant foot at the front of the block, close to the edge, for a stronger drive forward.

Tip: Bend Your Knees Slightly

  • Lower your hips by bending your knees, keeping your weight balanced over your feet.
  • Quick Tip: Engage your core and lean slightly forward to increase forward momentum, keeping your head in a neutral position looking down.

Tip: Grip the Block Firmly

  • Grasp the edge of the block with your fingers or curl them over the edge if it has a grip pad. This provides stability and helps you transfer power through your arms as you push off.
  • Quick Tip: Avoid gripping too tightly; stay relaxed to avoid tension in your upper body.

2. Engage Your Core and Prepare for Takeoff

A strong core engagement supports stability and control in the takeoff.

Tip: Keep Your Core Tight

  • Activate your core muscles to stabilize your body, creating a solid base for your legs to push from.
  • Quick Tip: Think about pulling your belly button toward your spine to keep your core engaged.

Tip: Lean Slightly Forward

  • Shift your weight forward to create momentum, but avoid leaning too far. You want to balance forward momentum with stability.
  • Technique: Keep your head aligned with your spine to maintain a streamlined position for an explosive push-off.

3. Execute the Explosive Push-Off

Your push-off is the most important part of the start, as it generates speed and forward momentum.

Tip: Push Powerfully with Both Legs

  • Extend both legs forcefully as you launch off the block, using the strength from your back leg for an extra burst of power.
  • Quick Tip: Aim for a fast, explosive push rather than a slow release, as this maximizes the speed of your takeoff.

Tip: Drive with Your Arms for Extra Power

  • Swing your arms forward as you push off, bringing them close to your body to stay streamlined.
  • Technique: Keep your arms extended forward, in line with your body, for a smoother, streamlined entry into the water.

4. Focus on Streamlined Body Position in the Air

A streamlined position in the air reduces drag and helps maintain speed into the water.

Tip: Squeeze Your Arms and Head Together

  • Bring your arms close to your ears, with your hands in a streamlined position above your head.
  • Quick Tip: Keep your head between your arms to prevent drag, looking slightly downward as you approach the water.

Tip: Point Your Toes and Keep Legs Straight

  • Straighten your legs and point your toes behind you, keeping your body in a straight line.
  • Technique: Engage your core to prevent bending at the waist, which can slow you down and increase resistance.

5. Angle Your Entry for a Smooth Dive into the Water

A proper entry angle helps you carry speed through the dive and into your stroke.

Tip: Aim for a Shallow, Steep Entry

  • Avoid diving too deep, which can cause you to lose momentum. A shallow, angled entry allows you to maintain speed as you transition into your glide.
  • Quick Tip: Enter the water at a 15-30 degree angle, which is optimal for maintaining speed without going too deep.

Tip: Enter Hands First, Followed by Head and Body

  • Your hands should break the water first, followed closely by your head, torso, and legs in a fluid motion.
  • Technique: Keep your body tight to prevent splashing or dragging, aiming for a clean, minimal-resistance entry.

6. Glide Efficiently Underwater

An efficient glide after your dive maximizes the momentum from your start, helping you transition smoothly into your strokes.

Tip: Hold a Streamlined Position Underwater

  • Maintain a streamlined body position with your arms extended, head between your biceps, and legs tight together.
  • Quick Tip: Avoid starting your stroke too early; hold the glide for a few seconds to capitalize on the speed from your dive.

Tip: Use a Powerful Dolphin Kick

  • A strong dolphin kick during the glide phase helps maintain momentum without breaking the streamlined position.
  • Technique: Perform 3-4 quick, powerful dolphin kicks while staying streamlined, then prepare to transition into your freestyle strokes.

7. Transition Smoothly into Freestyle Strokes

Transitioning from your glide to freestyle strokes allows you to continue building speed from your start.

Tip: Begin Strokes When Speed Decreases

  • Start your strokes as you feel your glide losing momentum. This helps you carry maximum speed from the glide into the swim.
  • Quick Tip: Avoid beginning your strokes too soon. Let your body take full advantage of the speed from the dive before starting your strokes.

Tip: Keep the First Few Strokes Powerful and Controlled

  • Take powerful, long strokes to build momentum as you transition, then settle into a steady rhythm.
  • Technique: Focus on your breathing and form, letting each stroke propel you forward without losing the speed you’ve built.

Conclusion

A well-executed freestyle start involves mastering each stage, from the stance to the dive, glide, and transition into strokes. By focusing on a powerful push-off, streamlined body position, and smooth glide, you’ll be able to enter the water with maximum speed and carry that momentum into your swim. Consistent practice with each of these elements will refine your start technique and give you a competitive edge in the water.


FAQs

  1. How can I improve my push-off power?
    • Work on lower body strength exercises like squats and lunges to improve leg power, and practice explosive movements for a stronger takeoff.
  2. What should I focus on if I’m new to starting off blocks?
    • Start with balance and body positioning on the blocks. Focus on a strong, controlled push-off before moving on to diving and glide techniques.
  3. Why do I lose speed after my dive?
    • This can happen if your entry angle is too steep or if you start your stroke too early. Focus on a shallow dive and maintain a streamlined glide before beginning strokes.
  4. How do I know when to start my strokes?
    • Begin your strokes as your momentum from the dive decreases. Practice timing this to maintain the maximum possible speed.
  5. Is it okay to use more than one dolphin kick underwater?
    • Yes, multiple dolphin kicks help maintain speed. Most swimmers use 3-4 dolphin kicks before transitioning into freestyle strokes for optimal results.
Slava Fattakhov

Slava Fattakhov

Former Professional Swimmer / Professional Swimming Coach

I enjoy every opportunity I get to coach, whether it is a national level university swimming team or a kid who just started exploring one of the greatest sports - swimming.

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