The biggest improvement gain a swimmer can make may occur in learning how to execute a better start.
Ohio State Coaches Bill Wadley and Bill Dorenkott share effective strategies and efficient techniques that provide stability and reaction readiness for the forward start.
Coach Wadley breaks down the set up for a successful beginning with the pre-block routine. In the break down, Waldley demonstrates how to get the best possible grip on the block you can get.
Block set up is then presented with a detailed explanation of foot position, ideal leg angles, the hand position for grabbing the block and instruction on the hip height and core stability. The "take your mark" position is discussed prior to demonstrations of full forward starts.
The coaches have a variety of swimmers demonstrating multiple forward starts. They also offer detailed instruction and explanation of how best to carry the speed from the dive into the breakout and quickly establish race stroke tempo.
The back start segment includes proper block set up along with strategies that will assist younger swimmers in quicker learning of the skill. A 4-step progression is presented that assists the swimmer in getting the hips over the water for a clean powerful back start. Dorenokott details strategies on how to best carry start speed into the dolphin kick and transition into the flutter kick along with how to attain the ideal body position for the breakout. The teaching cues that Dorenkott present make it easy for both coach and swimmer to understand how to perform in ideal breakout.
In the relay exchange segment the coaches detail and demonstrate the importance of the finishing swimmer coming into the wall in a full extension that will give the takeoff swimmer the best opportunity to have a fast, efficient, and legal exchange. Free relay and medley relay take offs are demonstrated and both moderate and race speed.
50 minutes. 2013.