FAST STARTS

Speedy Starts with Ian Crocker

Posted: Saturday 16th February 2008

Speedy Starts with Ian Crocker

This week’s Tip comes from the March-April 2007 issue of Splash, in which Ian Crocker (World record holder for 100m fly) offers some advice on developing speedy starts. Special correspondent Bonnie Moss interviewed the Olympic gold medallist for these tips.

 

Crocker’s Tips:

• Picking between a flat/grab and a track start is a personal choice. But Crocker says that since changing to a track start, he produces more momentum when hitting the water.

• For a track start, curling the toes over the edge with the leading foot will provide more grip, power and leg strength. Grab the block with hands shoulder-width apart and fingers under the block to get the best grip possible. Your eyes should be looking down at the pool wall.

• When the starter goes off, pull up as hard as you can on the block. Keep your head in a streamlined position and get as far forward as possible, like you’re trying to touch the other end.

• When you hit the water, make your body fit through the narrowest passageway possible. Your feet should enter through the same tiny hole created by your hands.

• The fastest part of your swim is at entry, so maximize your momentum by keeping a tight streamline. Any immediate kicking will slow you down. Crocker typically waits until his momentum from the dive is about to fade before he starts kicking.

• Crocker likes the “clapping reaction drill” to keep his reflexes sharp. The drill trains your body to react every time it hears the gun. Simply clap your hands as quickly as you can every time you hear the starter in the heats preceding yours.

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