I've been swimming competitively for year and now as a junior I need to drop some time as I became key to our swim team. For relays, on my team CW I remember my coach teaching me a relay pickup where you take 2 steps and then jump of the blocks for maximum momentum off the blocks and now I forgot how to do it. If anyone knows, it would be nice for you to explain or link a video to it. Thanks
If anyone is wondering, i'm in our Medley Relay which went a 1:44:10 last week early in the season, I swim the fly leg and went a 24.9. I also swim the 400 free relay which I barely made the cut as the 4th fastest going second leg, I went 53.70 100 free while everyone else on my relay goes sub 50. I main butterfly and go sub 56.
I've been swimming competitively for year and now as a junior I need to drop some time as I became key to our swim team. For relays, on my team CW I remember my coach teaching me a relay pickup where you take 2 steps and then jump of the blocks for maximum momentum off the blocks and now I forgot how to do it. If anyone knows, it would be nice for you to explain or link a video to it. Thanks
1. Start with both feet at the front of the blocks.
2. Take a step back with both feet.
3. When the swimmer in the water approaches (you'll need to practice the timing on this) take a step forward with one foot then the other then start. Your arms also should start back and come forward as you step so that all your momentum is going forward when you leave the block. Think about a high to low movement with your body, i.e. start standing straight when both feet are at the back of the block and squat down slightly such that you are in an athletic jumping position when you spring from the block.
Hope this helps. It is a little difficult to describe. Just remember that the timing is critical. You need to know where that incoming swimmer should be when you begin stepping forward. Once you start forward you need to be committed to your start. You've got to forget about the swimmer in the water and execute your start for the maximum advantage. If you don't have time to practice getting this timing right I would suggest NOT attempting a step-up start.
I found this. It doesn't show it well, but it's better than nothing:
Running Swimming Relay Takeover - YouTube
1. Start with both feet at the front of the blocks.
2. Take a step back with both feet.
3. When the swimmer in the water approaches (you'll need to practice the timing on this) take a step forward with one foot then the other then start. Your arms also should start back and come forward as you step so that all your momentum is going forward when you leave the block. Think about a high to low movement with your body, i.e. start standing straight when both feet are at the back of the block and squat down slightly such that you are in an athletic jumping position when you spring from the block.
This is how my team does really starts as well and we practice a lot in practice. One difference is that we circle his arms around in a full circle as we step forward so that the momentum is a bit greater.
The step start will take a lot of 4 person relay practice to get the timing down. I like the wind up start, I can control my body better to the changes in the relay swimmer coming in.
One difference is that we circle his arms around in a full circle as we step forward so that the momentum is a bit greater.
Yes, I think that technique can help, but the timing is even more difficult then. You need to start the windup early and then start stepping forward when your arms start coming forward. If the timing is off your arms aren't going to aid your momentum as much as they should.
I do the windup technique, but no way on the step up start portion. I do start with both feet forward at the front of the block though. My normal racing start is a track start, but I guess I get more power (or at least the windup is easier) with both feet forward.
