track starts

Everyone seems to be doing "track starts" off the block now - one leg behind the other. How and why do you do this? I haven't been in a meet for a long time...back then everyone did the "grab start". Any instructions on doing a track start would be appreciated. Faster reaction time. Per USA Swimming, here are some text instructions: Description Swimmers can use either a grab start with two feet forward or a track start with one foot back. Dependent upon their age and development, swimmers may feel better balance in the track start. Strong leg back, toes straight ahead Other leg forward, toes over the edge Hands grab block on each side of front leg, thumbs forward Look down or slightly back Forward knee over the toes, hips over the heels Lean forward Actions Pull down for an instant Head and arms thrown forward Drive with the legs Perform a shallow dive Mistakes Leaning back excessively Head too far up or too far down. (Keep head in neutral position after leaving block) Hands or head thrown too high No leg push Breaking at the hips or executing a start in the pike position I typically do flat starts because I feel better balanced. That and if you do track starts, you have to deal with more variance in your starts meet to meet (different depths and material on blocks). I have tried track starts a few times and did them at some USA-S meets with the aforementioned back "ledge" which is also referred to as adjustable footrests. Specifically, the footrest permits swimmers to start with the back leg at a 90° angle, obtaining an ideal position for the launch. This solution allows the swimmer to gain up to one tenth of a second in start signal reaction time. One example can be seen here: www.myrthapools.com/.../myrtha-track-start-the-newest-starting-blocks-from-myrtha-pools.htm These blocks are not common though, presumably because they are expensive.

I usually do track starts, unless the block is really slippery. At a clinic last year, it was stressed to push the front knee forward at the beep, then spring the legs. As noted above, a forward center of gravity is important, so once you drive the knee forward you are falling forward. (Greg's info above is really good - thanks)

Everyone seems to be doing "track starts" off the block now - one leg behind the other. How and why do you do this? I haven't been in a meet for a long time...back then everyone did the "grab start". Any instructions on doing a track start would be appreciated. Can you define Everyone? In the meets I've done in the past 2 years, I'd estimate anywhere from 30 to 50% still do the "grab start". (myself included) Unless the start is going to save me 1-2 seconds (or more), I'd rather devote my time swimming to actually being in the pool. But I'm far from a fast swimmer.

Unless the start is going to save me 1-2 seconds (or more) ... I became a convert after nationals last spring, while breaking out after a grab start in the 100 free. It's not a race I swim often, nor particularly well these days, but in any case I figured I shouldn't be more than half a body length behind the guy next to me after the start.

I'm a bit confused. I just switched over to the track start this year and have always put my strong leg forward, like I would in a running race. It just seems much more natural to me. But the USA Swimming instructions say to have the strong leg back. For those of you experienced track starters, which do you prefer? Thanks for any feedback.

I'm a bit confused. I just switched over to the track start this year and have always put my strong leg forward, like I would in a running race. It just seems much more natural to me. But the USA Swimming instructions say to have the strong leg back. For those of you experienced track starters, which do you prefer? Thanks for any feedback. Same here. Strong left leg is forward. Plus, it seems like you get a lot more push with the front leg than the back leg. Perhaps the fancy blocks with the back ledge might change that.

I don't know what my strong leg is, but I do my track starts the same way I ride a snowboard, goofy, with the right foot forward. If I asked you to hop around on one leg, which leg would you choose? That's your strong leg. I've always done track starts and my strong leg goes forward.

Me too, then. Yes, you actually made me hop on one foot. It's only January 8th and I've already peaked for the year. :D

I'm a bit confused. I just switched over to the track start this year and have always put my strong leg forward, like I would in a running race. It just seems much more natural to me. But the USA Swimming instructions say to have the strong leg back. For those of you experienced track starters, which do you prefer? Thanks for any feedback. I'm right handed/footed, yet on my track start I do my left foot forward. Always have. I breathe only to my right on freestyle as well, and the way I swim my left side of my body is dominant as well. I can do more one handed pushups on my left side as well. It's more of just a personal preference than anything with the right foot/left foot. Do what is natural. Next time you're up for a sprint in a meet warmup, try the other foot than normal forward and see how you do. :)

I'm right handed/footed, yet on my track start I do my left foot forward. Always have. I breathe only to my right on freestyle as well, and the way I swim my left side of my body is dominant as well. I can do more one handed pushups on my left side as well. It's more of just a personal preference than anything with the right foot/left foot. Do what is natural. Next time you're up for a sprint in a meet warmup, try the other foot than normal forward and see how you do. :) I'm left-footed but my right leg is my strong leg. The right leg is planted while the left foot is kicking a ball or whatever.