Forward Start Sets

These sets can be done during your workout and will help you improve your forward starts by focusing on getting off the blocks fast. They range from basic to more advanced so you can progress along the sets as you get more comfortable.

For safety, always practice starts with a qualified coach and in the deep end of the pool.

Set 1: Pull and Push

(2–3 rounds through)

2 wall pull and rolls

1 one-legged wall standing start

1 one-legged wall start from starting position

1 wall start

Purpose and Focus Points

This set helps you get comfortable with two of the most challenging aspects of the start: learning how to use your arms to get your body moving down and forward, and learning how to drive off your front leg.

Start with the wall pull and roll to help you learn how to get your body moving. Then switch to learning to push with your lead leg, first while standing and then from a starting position. Then you’ll put it all together with the wall start. The goal is to make each round slightly better.

Set 2: Optimizing the Push

(2–3 rounds through)

2 one-legged block standing starts

1 one-legged forward start from starting position

1 start

Purpose and Focus Points

This set helps you learn to use your front leg more effectively during a start.

Do two standing repetitions from one leg to help you get comfortable pushing hard into the block with your lead leg. Then increase the challenge by doing the same from a starting position. Each round finishes with a full start focusing on a strong drive through your front leg.

By repeatedly working on pushing through the block with your front leg, you’re going to reinforce that skill. The goal is to help you learn how to push hard and how to push at the correct angle to get out over the water.

Set 3: Improving the Details

(4–5 rounds through)

1 streamlined start

1 cactus start

1 start

Purpose and Focus Points

Although your start sets the stage for what’s to come, and an effective entry ensures that you hold your speed from the start, what happens in between is relevant as well. You’re going to work two key skills here.

The streamlined start helps you learn how to maintain a tight and straight body position in the air. The cactus drill helps you learn how to quickly and easily get your arms into a streamlined position. These two skills are critical for ensuring that the speed you generate off the block can be carried into the water.

Set 4: Entry

(4–6 rounds through)

10 bottom jumps

1 hole-in-one entry

Purpose and Focus Points

The perfect start isn’t going to be worth much if you lose all your speed as soon as you enter the water. This set helps you learn how to maintain your speed into your swimming.

The bottom jumps are designed to help you become more aware of your body alignment and posture. The straighter you are, the more speed you can maintain. The hole-in-one entry drill helps you learn how to enter cleanly by starting easy. As you get more skilled, start diving more aggressively but maintain a great entry.