Starts and turns are an aspect of competitive swimming that significantly influence race outcomes. Therefore, developing power through tailored strength and conditioning programs is pivotal in preparing athletes for these crucial phases of a race. By focusing on key principles of swimming, Strength and Conditioning Coaches can help swimmers maximize their power, efficiency, and overall performance in the water.

The Importance of Starts and Turns

In competitive swimming, the start and turn phases are often the deciding factor for whether races are won or lost. Studies show that the start produces the fastest velocity a swimmer will achieve during a race, so it’s a critical component, especially in shorter sprint events. Effective starts and turns shave off valuable seconds, which is the difference between winning and losing in high-stakes competitions.

Key Focus Areas for Coaches

  • Explosive Strength Development
    Explosive strength is essential for powerful starts and turns. To exert maximum force in a short period of time, emphasize exercises and training regimens that focus on both upper and lower body explosiveness. Plyometric exercises, such as box jumps and medicine ball throws, can be particularly effective in developing this type of strength. These exercises train fast-twitch muscle fibers, which are crucial for explosive movements like the initial push-off from the starting block and the powerful kick off the wall during turns.
  • Core Stability and Strength
    A strong and stable core is fundamental for maintaining body position and control during starts and turns. The core muscles, which include the abdominals, lower back, and hips, provide a foundation for explosive movements and help transfer power from the lower body to the upper body. Exercises that enhance core stability, such as planks, Russian twists, and stability ball exercises, are a staple in many swimmers’ training programs.
  • Flexibility and Mobility
    Flexibility and mobility are critical components for effective starts and turns, but are often overlooked. Swimmers need good range of motion in their shoulders, hips, and ankles to execute powerful and fluid movements. Dynamic stretching routines, yoga, and mobility drills can help improve flexibility and prevent injuries. Coaches can incorporate these routines into both warm-up and cool-down sessions to ensure swimmers maintain optimal mobility.
  • Technique Refinement
    While strength and power are crucial, technique is equally important in maximizing the effectiveness of starts and turns. Coaches should work closely with swimmers to refine their movements, focusing on elements such as body position, angle of entry, and streamline. Video analysis can be a valuable tool in this process, helping swimmers visualize and correct their movements. Drills that isolate specific aspects of the start and turn phases can also be beneficial in improving technique.

Drills and Assessments

  • 15-Meter Drill
    Perform both grab and track starts, timing each at 15 yards to determine the most effective start.
  • Standing Jump Drill
    From the take-your-mark position, push forward forcefully and pull your feet up, entering the water feet first to see how far down the pool you can get.
  • Rotator Cuff Strength Test
    Shoulder health is vital for swimmers, as the rotator cuff muscles are heavily used in all strokes. The rotator cuff strength test assesses the strength of internal vs external rotators and helps identify any imbalances that could lead to injuries. It involves the test subject maintaining a bent arm position against instructor-applied resistance. If the test subject is unable to maintain their arm position, it indicates a need to strengthen external rotators.
  • Regular Performance Assessments
    Regular assessments and performance tracking are essential for monitoring progress and adjusting training programs. Periodic tests are important for evaluating improvements in explosive strength, core stability, flexibility, and technique. Gathering data helps coaches address specific weaknesses and optimize athlete performance.

Training Strategies

  • Periodization
    Periodization structures training programs into different phases, each with a specific focus. An off-season phase might prioritize building foundational strength, while the pre-competition phase could focus on refining technique and explosive power. This layered approach helps prevent overtraining and prepares athletes for optimal performance at the right times.
  • Balanced Training Approach
    A balanced training approach for swimmers integrates strength training, aerobic conditioning, and technical work. Strength is necessary for explosiveness during starts and turns, but aerobic conditioning is essential for overall endurance and recovery between explosive efforts. Furthermore, technical work optimizes athlete movements for maximum performance. It’s crucial for swimmers to be well-rounded and not overly focused on one aspect of training.

Developing power for swimmers’ starts and turns requires a comprehensive and multifaceted approach. This includes building explosive strength, enhancing core stability, improving mobility, and refining technique. Regular monitoring and assessment, combined with a well-structured training program, also helps swimmers achieve peak performance at each phase of a race. By prioritizing a wide variety of skills, coaches can boost their swimmers’ competitive edge and overall success in the pool.

Sources:

Complete Conditioning for Swimming (2008) by David Salo & Scott Riewald.

Swim Coaching Bible, Volume II, The (2012) by Dick Hannula & Nort Thornton.

Science of Swimming Faster (2015) by Scott Riewald & Scott Rodeo.

Swimming: Steps to Success (2016) by Scott Bay