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Swimming Starts There are basically three different ways in which a swimmer may perform a start.   Grab Start   Track Start   In Water Start         Standing starts such as a grab or track start may be performed on the blocks or from the edge of the pool. A swimmer who is unable to do a standing start or is competing in backstroke events will perform a water start.   All starts are signaled by the starter who will whistle the swimmers onto the blocks or into the water. The starter will then command the swimmers to "Take your marks." The swimmers leave the block or end of the pool when the starter signals with a gun or whistle.   Starting is a very important aspect of competitive swimming, and, in major competitions, a one start rule may be enforced; therefore, it is important that the swimmer is given regular instruction in this skill. Be aware of certain medical conditions which may restrict swimmers from practicing out of water starts. Remember, when teaching starting, to break down the skill and make it fun.   In-Water Starts — Freestyle, Breaststroke and Butterfly The freestyle, breaststroke and butterfly in water starts are similar. The teaching points below can be applied to each of these strokes.   Teaching Points Hold onto side of pool while in the water with either hand. Place both feet on the wall, toes pointing toward side wall. Bend both knees slightly. Extend the other hand in the water toward the other end of the pool. Ensure the swimmer is looking forward to the other end of the pool. Push off the side into the prone position — streamlined body position kicking, where appropriate. Begin the appropriate stroke as soon as the body is fully extended.     Freestyle In-Water Start       Freestyle, In Water Start (Dartfish)         Breaststroke In-Water Start         Starting position — hold onto starting block     Achieve a streamline position     Begin stroke Breaststroke, In Water Start (Dartfish)       Butterfly In-Water Start         Starting position — hold onto starting block     Push off into prone, streamline position     Begin kick     Begin full butterfly stroke Butterfly, In Water Start (Dartfish)         Coaching Tips Place the swimmer's feet under the body against the wall. Point the hand not holding the wall toward the other end of the pool. Provide a starting signal. Have the swimmer push hard off the wall into the prone position. For freestyle and butterfly, begin the kick as soon as the body is fully extended — streamlined. For breaststroke, the swimmer may take one underwater pull and one kick before coming to the surface. This is also known as a split stroke.   Safety Notes According to the Official Special Olympics Sports Rules Book, prior to beginning instruction in butterfly, the coach reviews each athlete's medical information form and determines whether the athlete has been screened for Atlantoaxial Subluxation. Restrictions from participating in the above events apply until the athlete has been examined, including x-rays of full extension and flexion of the neck, by a physician who has been briefed on the Atlantoaxial Subluxation. Water depth must be a minimum of six-feet deep before teaching the dive start from the deck.     Backstroke In-Water Starts Practice the backstroke while in the water.       Teaching Points   Stand in the water, facing the starting end of the pool. Hold onto the pool edge or end of starting block with both hands. Bend knees. Bring both feet up on the wall. Point the toes straight up to the surface, ensuring that the toes remain under the waterline.   Throw both hands out and back toward the opposite end of the pool after the starting signal. Push off with the legs. Extend the arms over the head and kick, using a flutter kick or butterfly kick until the body is flat — streamlined. Swimmer kicks hard until the body is fully extended. The swimmer maintains a constant kick throughout the start and swim. The body is in a streamlined position to reduce as much friction as possible.   Begin the backstroke once the hands have broken the water surface. Backstroke Starts (Dartfish)       Coaching Tips Provide a starting signal for the swimmer. Help the swimmer arch his/her back as he/she throws his/her hands out and back. Tell the swimmer to push off hard with his/her legs. Describe the leg action as "being like a spring."   Pool-Edge Starts — Freestyle, Breaststroke and Butterfly Practice the freestyle, butterfly and breaststroke start while standing on the edge of the pool.   Breaststroke Pool-Edge Start   Teaching Points   Stand on pool, curling toes over edge. Bend slightly at waist.   Extend both arms behind the body. Look toward the opposite end of the pool.   Throw both arms forward at the same time. Push off the edge of the pool as the arms are extended. Drop the head just before entering the water, squeezing the arms close to the swimmer's head achieving a streamlined body position.   Begin the kick immediately for freestyle or butterfly. Perform a split stroke, then pull down and kick under water for breaststroke. Start swimming once the hands/body have broken the water.       Coaching Tips Swimmer continues to look at the far end of the pool. If the swimmer is visually impaired, he/she needs to look toward the starter. Assist the swimmer to feel balanced as he/she leans forward, so there is no false start. Provide a starting signal. Tell the swimmer to throw his/her arms forward and push off the edge. Have the swimmer reach out as far as possible. Have the swimmer drop his/her head before entering the water — helps the athlete bend slightly at the waist, so the swimmer does not do a belly-flop. Encourage the swimmer to start kicking immediately after streamlining the body.   Starting-Block Starts — Freestyle, Breaststroke and Butterfly Practice the freestyle, butterfly and breaststroke start while standing on a starting block. We will illustrate the following starts below. Each of the starting methods uses the basic start techniques described below. Freestyle Grab Start Freestyle Track Start Breaststroke Dive Start Butterfly Grab Start Teaching Points Stand on starting block, and curl the toes over the front edge of the starting block. For the track start, the swimmer places one foot forward with toes over block edge while the other leg/foot is behind. For the grab start, swimmer's feet may be together or slightly apart, but not wider than the swimmer's shoulders.  Grab the front of the starting block upon command. Put head down. Flex knees slightly. Keep hips above feet. Lift the head, throw the arms forward and push off the block upon command. Swimmer drives from the block with the legs. Swimmer drops head just before entering water. Start the correct stroke and kick after entering water and reaching water surface.   Coaching Tips Physically assist the swimmer in balancing. Swimmer may grab either the front or sides of block, with either a grab or track start. Stabilize swimmer as he adjusts balance as far forward as possible without falling in the pool. Provide a starting command for the swimmer. Work with the swimmer to have his/her whole body enter through the same hole in the water. Encourage the swimmer to enter the water in a streamlined position. By grabbing the block, the forward start enables athlete to lean forward a little more. Hopefully, this will provide a quicker reaction to the starting signal.     Freestyle Grab Start   Teaching Points Curl toes over starting block. Feet are together or slightly apart. Head is down. Knees are slightly flexed.     Lift head, throwing the arms forward, while pushing off the block Drive from the block with the legs. Drop head just before entering water.     Assume streamline position.     Start correct stroke and kick after entering water and reaching water surface.     Freestyle Grab Start (Dartfish)     Freestyle Track Start   Teaching Points Curl toes over starting block. One foot is forward with toes over block edge while the other foot is behind. Head is down. Knees are slightly flexed.     Lift head, throwing the arms forward, while pushing off the block. Drive from the block with the legs. Drop head just before entering water.     Assume streamline position.     Start correct stroke and kick after entering water and reaching water surface.     Freestyle Track Start (Dartfish)     Breaststroke Dive Start   Teaching Points Push off starting blocks.   Begin first stroke, bring feet together.   Assume streamline position.   Extend legs.   Bring arms out to sides.   Begin second stroke, head breaks water surface.   Propel body forward, pushing arms to legs.   Continue stroke.   Breaststroke Dive Start (Dartfish)       Butterfly Grab Start   Teaching Points Curl toes over starting block. Feet are together or slightly apart, not greater than shoulder width apart.   Begin first stroke, propelling body forward.   Assume streamline position.   Bring arms forward.   Head and shoulders break water surface.   Continue stroke pattern.   Butterfly Grab Start (Dartfish)     Faults & Fixes Chart   Error Correction Drill/Test Reference Swimmer slips off block or edge of pool. Ensure that swimmer's toes are curled over block or edge. Practice standing on block with toes over pool edge. Swimmer enters the water on an angle. Ensure that the swimmer is well balanced and that movement off edge/block is even. Practice jumping forward off the block. Encourage the swimmer to look forward, jumping in feet first. Swimmer's arms are apart during entry into water. Ensure a streamlined body position — hands together on entry, arms squeezing against ears/head. Practice entry into water with one hand on top of the other. Preferably the stronger hand underneath as this will be the hand/arm which will pull first.   Coaches' Tips for Swimming Starts — At-A-Glance Tips for Practice Practice both grab and track start to find which one suits. Practice a streamlined body position in and out of water. Practice dive, using correct start commands. In backstroke, practice streamlining off wall, using either a flutter kick or butterfly kick. Practice pushing off wall, using a split stroke, under water, for breaststroke. Practice starting off edge/block, using a split stroke under water for breaststroke.

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