Since getting back into masters swimming after a long (12 year) hiatus I've been playing around with the track start which came into vogue after my first "retirement". I'm still torn between the two and have been trying to find what fits me best.
The last month or so I've had a chance to watch ASU, UA, Auburn and UNLV swim meets and what's interesting is that I only saw one or two swimmers using a traditonal "grab" start. I know a few of these coaches and they all said the same thing, it's hands down the fastest start of the two.
Recently a new group has introduced a program caller "PowerStarts" (www.quickgetaway.com) which advocates the complete opposite philosophy. By the way, I'm NOT endorsing this TI type program but do find it interesting!!!
I've had a chance to discuss some of this with Wayne and have basically come to the conclusion that a traditonal grab (power start style) start still works best for my body type (and lack of fast twitch ability!). I do however need to commit the workout time to run a series of 15 M sprints and see what really works.
Anyone else have any thoughts on this?
Phil,
I have to respond to one of your comments about "grabbing" the blocks. It is called a "grab" start because you are supposed to grab the front of the blocks.
By grabbing the front of the block, the swimmer can tug on the front of the block when the starting signal goes off. This immediately brings the swimmer's center of gravity forward for the next phase of the start.
The benefit of the "grab" start done in this manner is several fold: a) you don't have to lean forward risking loss of balance, b) you can have both feet forward for better power instead of one foot back that helps move your center of gravity foward, c) arms move your center of gravity faster than legs.
Wayne's comment about diving through a hole is of utmost importance. There used to be NCAA swimmers who go streamline in the water at the 3 meter mark carrying better speed than those who go through the air only to land flat.
I teach the track start to younger swimmers because they don't have good leg strength or flexibility these days. Then, to get better height on their starts, I string surgical tubing across the pool (about 5 feet out from the end and 6" above the starting block height) and make the kids dive over the tubing. It forces upward leg and shoulder drive. All of my 10 & unders are going 9-12 feet in the air and mostly streamlining upon entry.
As they get older and understand better, I try to switch them back to both feet forward.
Personally, as I get older and not quite as strong in the hips and legs, I use a combination of track start foot placement with a grab on the front of the block.
Have any of you timed yourself from the start to when your head passes the backstroke flags? You should consider this as a means to test which start gets you 5 yards the fastest. In my opinion, water entry and streamlining and breakout can be done equally well with either start. Kind of like a Mr Potatohead start. Put the best pieces together.
See if any of you are under .9 seconds for the above mentioned situation. Height may have some bearing, but in my experience - not as much as you might think.
My two cents worth.
Paul Windrath
Phil,
I have to respond to one of your comments about "grabbing" the blocks. It is called a "grab" start because you are supposed to grab the front of the blocks.
By grabbing the front of the block, the swimmer can tug on the front of the block when the starting signal goes off. This immediately brings the swimmer's center of gravity forward for the next phase of the start.
The benefit of the "grab" start done in this manner is several fold: a) you don't have to lean forward risking loss of balance, b) you can have both feet forward for better power instead of one foot back that helps move your center of gravity foward, c) arms move your center of gravity faster than legs.
Wayne's comment about diving through a hole is of utmost importance. There used to be NCAA swimmers who go streamline in the water at the 3 meter mark carrying better speed than those who go through the air only to land flat.
I teach the track start to younger swimmers because they don't have good leg strength or flexibility these days. Then, to get better height on their starts, I string surgical tubing across the pool (about 5 feet out from the end and 6" above the starting block height) and make the kids dive over the tubing. It forces upward leg and shoulder drive. All of my 10 & unders are going 9-12 feet in the air and mostly streamlining upon entry.
As they get older and understand better, I try to switch them back to both feet forward.
Personally, as I get older and not quite as strong in the hips and legs, I use a combination of track start foot placement with a grab on the front of the block.
Have any of you timed yourself from the start to when your head passes the backstroke flags? You should consider this as a means to test which start gets you 5 yards the fastest. In my opinion, water entry and streamlining and breakout can be done equally well with either start. Kind of like a Mr Potatohead start. Put the best pieces together.
See if any of you are under .9 seconds for the above mentioned situation. Height may have some bearing, but in my experience - not as much as you might think.
My two cents worth.
Paul Windrath
