Tiruvallur Swimmer Development Association
Start and Turn analysis
Starting and turning are critical aspects of competitive swimming. Efficient and well-executed
starts and turns can make a significant difference in a swimmer’s performance. Here’s an
overview of start and turn analysis in swimming:
Starts:
The Block Setup: Swimmers should have a consistent and comfortable block setup. This
includes foot placement, hand positioning, and body posture. The rear foot should be up
against the front of the block, and the front foot should point forward. The hands should
grip the front of the block at shoulder-width or slightly wider.
The Dive: A good dive is essential for a fast start. Swimmers should push off the block
explosively, leading with their dominant leg (usually the back leg) and extending their
body forward while maintaining a streamlined position. The head should be aligned with
the body, looking down.
Streamline: After the dive, swimmers should maintain a streamlined position, with arms
extended overhead and legs tightly pressed together. This minimizes water resistance.
Breakout: After the dive and entering the water, swimmers should initiate a powerful
underwater dolphin kick (in butterfly and freestyle) or a flutter kick (in breaststroke and
backstroke) to maintain momentum. A strong breakout is crucial to avoid losing speed.
Turns:
Approach: Swimmers should approach the wall with good speed and timing. In freestyle
and backstroke, the last stroke before the turn is typically a long and strong stroke to
carry momentum into the wall. In breaststroke and butterfly, swimmers take an extra
stroke before the turn.
Tuck and Rotation: As swimmers approach the wall, they should initiate the turn by
tucking their knees towards their chest and rotating their body. The exact technique
varies between strokes:
o In freestyle and backstroke, a somersault-like motion is used.
o In butterfly and breaststroke, a simultaneous double-arm pull is executed to
initiate the turn.
Push-Off: After the tuck and rotation, swimmers should push off the wall with a strong
leg kick, extending their body into a streamlined position. The push-off should be
powerful and timed well to maximize the distance covered underwater.
Streamline: Similar to starts, maintaining a streamlined position is crucial during and
after the turn. Swimmers should minimize resistance by keeping their body in a straight
line, arms extended overhead, and legs tightly together.
Breakout: After the turn, swimmers should initiate their underwater kicks or strokes
efficiently to regain speed quickly and smoothly.
Benefits of Start and Turn analysis:
o Coaches and swimmers should record starts and turns to review and analyze
technique.
o Focus on body position, timing, and power during starts and turns.
o Pay attention to the angle of entry during dives and the speed of the turn.
o Analyze the streamline position and breakout phase for improvements.
Continuous practice and refinement of start and turn techniques are essential for
swimmers to shave off valuable seconds in their races, ultimately leading to better
performance in competitive swimming. Video analysis and feedback from coaches play a
significant role in this process.
