Swimming Starts

Race Start Reaction Training

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

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.

Progressions

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

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