Now that I have aged a few years since active competition I have found myself very unsteady on the starting blocks. Any suggestions for this 65 year old. Maybe some exercises or balancing stretches?
Now that I have aged a few years since active competition I have found myself very unsteady on the starting blocks. Any suggestions for this 65 year old. Maybe some exercises or balancing stretches?
Are you doing a grab start or a track start? I find I have much more stability with the track start and it is easier on my back. You want to be really warmed up and loose before you start practicing starts and certainly want to be really warmed up and loose before starting in a meet
in terms of stretching, I stretch after each swim. For starts, I think particular emphasis on hamstring stretches is useful. For balance, I practice standing on one leg, a couple of times a week, first with eyes open, and then with eyes closed. I can’t stand very long on one leg with eyes closed, but I’m working on it.
In addition to stretching, I suggest some strengthening exercises such (1-2 sets of 15 with or without hand weights):
As Allen mentioned, try the track start which is the same as a grab start, but with one foot forward and one back instead of both feet at the front of the block.
If you have neuropathy, this will mess with your balance, so I second what Allen mentioned about one leg balancing (10 x 15-20 seconds) will help as well. Eyes closed is tough!
Thanks all. Really appreciate the suggestions!
3URXX different facilities will have different blocks so it makes it hard to prepare for specific venues. In general, if it is during a meet, have a teammate or timer help you get on the block just to be safe.
Practicing standing on one leg and moving the other leg up and down is a good exercise. Once you are confident in that, do one-legged squats where you only go down about 4-6 inches and then push back up on one leg to strengthen as well as solidify balance.
3URXX,
I have been thinking more about about the unsteadiness. I feel it as well and have a couple of suggestions I will follow myself:
If you have access to a gym that has BOSU Sport Balance trainers - try these as they will improve your balance and ankle/calf strength.