Swimming Starts

Race Start Reaction Training

Swimming drill for starts training sessions

Practise race start reaction time and entry position to gain early race advantage.

20 minDuration
8 playersGroup size
IntermediateDifficulty
Pool starting blocksSpace needed
Starting blocks, stopwatchEquipment

What This Drill Improves

This swimming drill is best for intermediate players who need focused work on starts. It works well with 8 players and can be adjusted by changing the space, pressure, or scoring rules.

Setup

Swimmers on blocks. Timed by coach with stopwatch or electronic timer.

Instructions

  1. Set position: curl grip, feet hip-width, knees bent.
  2. On beep: explosive extension — arms sweep forward and up.
  3. Entry: streamlined — fingertips first, hands shoulder-width.
  4. Measure from signal to 10 m mark. 5 starts per swimmer, record each.

Coaching Points

✓ React to the sound — not when you expect it.
✓ Full leg extension through the feet.
✓ Head tucked — look at the entry point.

Common Mistakes to Watch For

  • Players losing focus on the main coaching point.
  • The drill area being too large or too small for the group.
  • Progressing the drill before the basic pattern is clean.

Progressions: Make It Harder

→ Add underwater dolphin kicks after entry.
→ Time to 15m from blocks.
→ Competition: fastest reaction wins.

Regressions: Make It Easier

Start without defenders, then add pressure once the movement pattern is clear.
Allow extra touches until players understand the timing.

Want to add drills directly to a session plan?

View Premium

Related Drills

Turns Flip Turn Practice 20 min · Beginner Open Water Open Water Sighting Practice 25 min · Intermediate Conditioning Aerobic Pace Control Set 40 min · Advanced
starts reaction blocks speed
← Back to Drill Library