May 28, 2024 - Forward Starts – Controlling the Legs
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.
