Swimming Starts: Crawl, Butterfly, and Breaststroke Techniques
Departure Techniques
There are two main types of swimming starts from the starting block:
- Conventional: The older, less efficient method that doesn’t utilize arm support on the block.
- Out-of-Grip: Introduced to competitions in 1967.
Phases of the Start
Ready Position
The body is bent forward at the end of the block. Hands or feet may be on the outside. Knees are slightly bent, with the center of gravity slightly forward. Feet can be placed one slightly below the other, slightly apart, with toes flexed and gripping the end of the block.
Imbalance (Empempta)
Upon hearing the signal, the swimmer flexes their arms, bringing their head closer to their knees. The center of gravity shifts slightly backward. The body is unbalanced forward with a slight extension of the knees.
Propulsion
The swimmer pulls with their hands on the block until their knees reach approximately 80° flexion. Good ankle flexibility is crucial during this knee bend. Extend the arms forward, palms together. Then, execute a powerful extension of the knees and hips, followed by ankle extension and finally, toe extension.
Flight Phase
Immediately after leaving the platform, the swimmer moves through the air with arms perpendicular to the water’s surface. At the highest point, the legs rise slightly higher than the back.
Entry Phase
Aim to enter the water through a single point, leading with the hands. The body should be fully extended and hydrodynamic. The head is positioned between the arms, with legs fully stretched and joints extended.
Glide Phase
Immediately after the arms, head, and trunk enter the water, extend the arms over the head in a horizontal direction. As the feet begin to enter the water, perform a butterfly or dolphin kick to maintain momentum.
Transition from Glide to Swimming
A start isn’t complete until the swimmer begins surface swimming. This transition is crucial to maintain speed gained from the start.
Breaststroke Start
FINA rules allow a breaststroke swimmer one underwater kick and one full arm cycle after the start. After entering the water, maintain a streamlined position. As speed decreases, initiate an arm pull, then return to a hydrodynamic position with arms close to the body. Bend the arms in front of the chest for a more hydrodynamic position. Extend the arms and bend the knees for the kick.
Crawl Start
When speed drops below swimming speed, begin leg propulsion. As you approach the surface, initiate an arm pull while the other arm remains extended in a hydrodynamic position. As the pulling arm leaves the surface, begin the recovery. Avoid breathing for the first few strokes.
Butterfly Start
After entry, maintain a streamlined position. Initiate two butterfly kicks, followed by the first arm pull with the body submerged. The head will emerge from the water after the initial aerial phase.