**Forward Starts – How to Use the Legs for Power and a Clean Entry**

This week, with help from Steve Haufler, Australian head coach Rohan Taylor, and several Olympians, we explore how to use the LEGS for a powerful forward start and clean entry.

**Monday**

**Steve Haufler Starts:  Streamline Jumps**

Streamline jumps on land teach swimmers how to push all the way through to their feet – and to point their toes.

<https://www.goswim.tv/lessons/2109-streamline-jumps> 

Activation on land

:08 - with swimmer in the air - look at that line

:09 - 2nd swimmer in the air

:17 - not a ton of height, but building the athletic move

:17 - must take in to account the dimensions of the head for young swimmers

:22 .2x - building the natural act of the relay takeoff (swimmer closest)

:24 - freeze in air

**Tuesday**

**Start Drills: Deep Pool Vertical Entry**

This simple drill teaches two key points: the importance of a rigid body on entry and the effect of pointing your toes.

<https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry> 

:07 - teaching rigid body line - hands down first

:21 - hands by the side prior to entry

:24 - swimmer on the other side of the board

:26 - swimmer closest using a pike

:29 - both swimmers using a pike

:35 - swimmer closest - good

:38 - farthest swimmer

**Wednesday**

**Cullen Jones: Dryland Vertical Hops**

Vertical Hops are a top way to learn how to use the legs on a forward start.

<https://www.goswim.tv/lessons/962-dryland-vertical-hops> 

**Thursday**

**Mini Lessons: Jump and Climb Outs**

This one’s fun, and definitely helps swimmers understand that the start requires a strong push with both legs.

<https://www.goswim.tv/lessons/1709-jump-and-climb-outs> 

**Friday**

**Rohan Taylor: Starts – Jump Drill**

Rohan’s drill helps the swimmer learn to push from the blocks with both legs.

<https://www.goswim.tv/lessons/1977-starts-jump-drill> 

**Saturday**

**Ricky Berens: Start**

Ricky demos how to position and drive with the legs when the starting block has no kicker or wedge.

<https://www.goswim.tv/lessons/1866-ricky-berens-start> 

**Sunday**

**Kara Lynn Joyce:  BONUS – Starts**

Slow-motion footage of 3X Olympian Kara Lynn Joyce as she executes a forward start from a block without a kicker/wedge.

<https://www.goswim.tv/lessons/677-bonus-starts> 

**Bonus**

**Cullen Jones: Dryland Broad Jump**

<https://www.goswim.tv/lessons/963-dryland-broad-jump>

**Cullen Jones:  Dryland – Box Jumps**

<https://www.goswim.tv/lessons/961-dryland-box-jumps>

**Jason Lezak: Starts**

<https://www.goswim.tv/lessons/357-starts>


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Dec. 19, 2023 - Forward Starts - Using the Legs