You’re never faster than when you launch from the blocks. Don’t squander all that speed with a sloppy entry, especially with the legs and feet! This week we focus on how to control the legs during a forward start. We’ll show how to correct the common mistake of bending the knees before entry. We’ll show examples of picture-perfect entries. And we’ll show how to take leg control to the next level.

**Optimal Angles**: The best angle is typically found somewhere between these two extremes. For many practical scenarios, this optimal angle is often around 30 to 45 degrees relative to the water surface. At this range, the projectile can penetrate the water effectively while minimizing the initial drag and maintaining a more substantial portion of its velocity underwater.

**Continuity of Motion**: According to Newton's first law of motion, an object in motion will continue in motion with the same speed and in the same direction unless acted upon by an external force. When a projectile enters water, the inertia ensures that it doesn't lose velocity abruptly. Instead, the deceleration happens more gradually, depending on the magnitude of the resistive forces from the water.

**Gradual Deceleration**: The water resistance increases gradually, and the inertia helps counteract this resistance, leading to a more controlled and gradual decrease in velocity rather than an abrupt stop.

<https://youtu.be/rpGnlu_YXoc?si=GE-FxvzpsY0W8vJj>

**Rigid Projectiles**

1.  **Structural Integrity**: Rigid projectiles maintain their shape upon impact with water, ensuring that their aerodynamic or hydrodynamic properties are preserved. This helps in maintaining velocity as the design can be optimized to minimize drag.
2.  **Predictable Dynamics**: The behavior of a rigid projectile is more predictable. When a rigid body enters water at an optimal angle, it slices through with less deformation, maintaining a steady path and consistent drag profile.
3.  **Energy Efficiency**: Since a rigid projectile does not deform, nearly all of its kinetic energy is used to overcome water resistance rather than being lost to internal deformation. This helps in maintaining higher velocities.

Rigid projectiles generally maintain their velocity better than flexible projectiles when entering water. The rigidity ensures that the projectile's shape is preserved, drag is minimized, and kinetic energy is efficiently used to penetrate the water. Flexible projectiles, on the other hand, lose velocity more quickly due to energy absorption by deformation and increased drag.

<https://youtu.be/pZwtBEdYNIE?si=ZmOVG0joggTDa4Z2&t=555>

Monday

Here’s where we’re headed when learning how to control the legs on a forward start. Lili Ibáñez, Mexican national record holder in the 50, 100, and 200 meter freestyles, shows how it’s done.

<https://www.goswim.tv/lessons/3603-lili-start-above> #swimming #starts

.0815 lilies legs are split apart

08.36 Lily’s legs are together 

08.58 lilies legs enter through the same hole

08.94 noticed the circular pattern of her entry

15.98 Circular pattern of entry small splash

24.36 angle of entry straight line 

32.89 body is rigid

33.38 imagine the back of the body driving the body through

34.37 we noticed the body Hass to bend to avoid the bottom

44.83 body is rigid

46.14 the goal is to drive everything through that hole

Tuesday

Basic Skills: Streamline Jumps

What’s the quickest way to get *lots* of practice at controlling the legs on your pushoffs and starts? Vertical streamline jumps. Kids and adults love these!

<https://www.goswim.tv/lessons/2973-streamline-jumps> #swimming #starts

0.88 rigid explosion through the surface

09.52 continue rigidity upward

10.00 continue rigidly downward

26.92 create a solid plant to jump from

34.05 jump straight up

36.54 goes as high as you can

40.69 land in the same position in the same spot

45.34 Point the toes

50\. 40 keep the feet separated slightly

52.22 Point to and keep the leg straight

58.29 use the hands to stabilize if needed

1:10.21 practice rhythmic breathing

119.82 inhale above water

Wednesday

Start Drill: Deep Pool Vertical Entry

After practicing vertical jumps, try vertical jumps from the side of the pool…then eventually from the blocks.

<https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry> #swimming #starts

09.58 vertical jumps with Hanst by the side

19.60 goal is to have no bend in the body

23.77 goal is to land with pointed toes

28.70 keep the body rigid do not pike

31.62 do not pike

40.53 Great entry

41.58 slight leaning back

46.97 slight leaning forward

103.33 great entry

111.43 moved to a streamline position

121.49 Great entry

129.32 the difference between flat and pointed toes

Thursday

Haufler Starts: Side Fall over Noodle

Swimmers need to learn to push with the legs rather than simply fall into the water. Having them launch over a noodle gives swimmers a goal.

<https://www.goswim.tv/lessons/2121-side-fall-over-noodle-streamline-dive> #swimming #starts

05.02 getting in a falling position

05.67 falling and pushing over the noodle

05.94 slight separation of the legs

09.85 tight legs and pointed toes

1 0.93 pointed toes on entry

17.23 straight legs and pointed toes

Friday

Start Drill: Forward Dive Sequence Step #4

Bending the knees can be a persistent problem when learning the forward start. Holding a pull buoy at the knees can help keep the legs straighter.

<https://www.goswim.tv/lessons/1749-starts-forward-dive-sequence-step-4> #swimming #starts

06.82 initiate the start over a noodle

09.30 straight legs and pointed toes

23.27 pull boy between the knees

25.69 still tucking the knees up

36.53 instinct of having the knees come up

46.88 instinct

51.19 straight legs pointed toes

53.87 entering through one hole

102.56 start low and over the noodle

103.74 still bending the knees

113.14 using the Poboy

114.91 initially better

123.99 still bending the knees

130.35 a little better

136.95 better still

Saturday

Cullen Jones: Forward Start – Track Start

When swimmers are ready to start from the blocks, proper foot placement is the first step in learning to control the legs.

<https://www.goswim.tv/lessons/943-forward-start-track-start> #swimming #starts

04.16 old-school start

05.94 straight legs pointed toes

06.56 the target of one hole in the water

07.03 Watch the point of the toes

14.77 track start

23.29 leg still splayed from the track start

24.27 together when it’s important

45.98 stable stance

110.07 symmetrical and forward

123\. 63 Watch where you’re aiming

144.99 thumbs under

214.57 slight lean back

246.50 perfect circle

331.67 directing everything forward

Sunday

Carlos Almeida: Starts – Super-Slo-Mo

The ultimate in controlling the legs on a forward start is to incorporate a downward dolphin motion JUST as the ankles enter the water. Carlos Almeida demonstrates.

<https://www.goswim.tv/lessons/1239-starts-super-slow-motion> #swimming #starts

09.23 back leg kick

1 0.46 can look chaotic

11.85 straight line

13\. 76 in line

15.42 Setting up the kick

15.85 the kick is initiated

28.25 straight line

30.15 everything through one hole

45.14 Setting up the kick

BONUS

Haufler Starts: Board Slide Fall (Slippery Seal)

Another genius teaching idea from Steve Haufler. What swimmer wouldn’t want to try this!

<https://www.goswim.tv/lessons/2123-board-slide-fall-slippery-seal>

Setting

Cullen Jones: Box Jumps

Learn to control the legs by landing *softly.*

<https://www.goswim.tv/lessons/961-dryland-box-jumps>

Jessica Hardy: Super Slow Starts Reference Video

<https://www.goswim.tv/lessons/1302-super-slow-starts-reference-video>

Jason Lezak

<https://www.goswim.tv/lessons/357-starts>

Chat:

12:02:09 From Dan Jimar : How many extra sign ups do you get with 2 news letters vs 1

12:07:36 From Piotr Pohorecki : Massively off-topic, but I can't get it out of my head: do we by any chance have the name of the "butterfly wing" Glenn was mentioning a week ago?

12:09:29 From Piotr Pohorecki : Thanks!!!

12:10:20 From Dan Jimar : what was the angle of that projectile?

12:11:42 From Dan Jimar : can you include the link to that last video, skipping bullet

12:16:14 From William Park To Glenn Mills(privately) : Go Blue how did euro meet go. Happy swimming

12:20:26 From Melinda Wolff : What's interesting, to me anyway, is how Lili does not seem to really PUSH with her legs (which us older folks can't do) but her body position is so great. Many of us focus on trying to PUSH so hard off the blocks at the expense of focusing on making our body rigid, engaging core/glutes,/arms, etc.

12:21:35 From Monty Krieger : Buoyancy may play a role i

12:23:37 From Dan Jimar : did you notice a difference between arms at side vs around the head when they jump in?

12:27:28 From Dan Jimar : waves from the person behind that girl was much bigger (he landed with flat feet)

12:30:45 From Monty Krieger : love the kids in the background going around the pole

12:32:21 From Dan Jimar : Sister sledge - We are family

12:34:50 From Dan Jimar : is this to help keep the legs straighter?

12:35:47 From Paul Howred : When they tuck their legs, I refer this position as a scorpion and helps them visualize what I am saying.

12:36:22 From Barbara Hummel : I like that image, Paul!

12:40:55 From Dan Jimar : I say to the swimmers, if you would not do something on land try to avoid it on land (ex. jump with crossed legs). For starts/turns etc.

12:42:27 From Dan Jimar : in water

12:45:04 From Dan Jimar : How deep was that pool for Carlos last starts?

12:48:10 From Monty Krieger : How much of the forward momentum is generated by the hands/arms pulling on the front of the block vs the leg push?

12:50:39 From Suzy Jones Roy : Divng through a hula hoop is very helpful way to get a swimmer to understand the entry into the pool.

12:50:54 From Greg Piatt : when we put pull buoy at ankle/calfs they tend to bend their legs more because there is a bigger gap in their legs at the calves vs the knees

12:52:51 From Monty Krieger : How much of the forward momentum is generated by the hands/arms pulling on the front of the block vs the leg push?

12:54:04 From Dan Jimar : how old are they in general?

12:56:13 From Dan Jimar : Some like this start, I do not (Brad Tandy) -

https://youtube.com/shorts/nDo-cebSCt4?feature=shared

12:56:43 From Julie Phillips : I've seen a swiss ball used before, the children fold over it with a pullbuoy at their ankles and they are nudged/rolled in!

12:56:56 From Greg Piatt : Reacted to "I've seen a swiss ba..." with 👍

12:58:17 From Dan Jimar : Australia has blocks that they built to measure the pressure/force from different starts

13:01:58 From Melinda Wolff : my mic went off for part of the discussion. was the position of the back foot on the wedge discussed? ie, distance between heel of front foot and toes of back foot?

13:04:24 From Dan Jimar : Using the angle tool in the App, I found that 3 degree difference for the same swimmer (38 vs 41) made a difference of about 0.8 seconds to 15m for the same male HS swimmer (current best 100 free time is 50. but he is fairly new to year around swimming). He was faster at 38 degrees. - Just an example with several tries, 20+ starts.

13:05:50 From Dan Jimar : Fell free to use it

13:05:51 From Barbara Hummel : Dan that

13:06:00 From Barbara Hummel : ’s cool. Thanks for that research.


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May 28, 2024 - Forward Starts – Controlling the Legs