Speedy Starts(快速的出发)

小臭贝

This week’s Speedo Tip of the Week comes from the March-April 2007issueof Splash, in which Ian Crocker offers some advice on developingspeedystarts. Special correspondent Bonnie Moss interviewed theOlympic goldmedalist for these tips.

Crocker’s Tips:

  * Picking between a flat/grab or a track start is apersonalchoice. But Crocker says that since changing to a track start,heproduces more momentum when hitting the water.
    * Foratrack start, curling the toes over the edge with the leading footwillprovide more grip, power and leg strength. Grab the block withhandsshoulder-width apart and fingers under the block to get the bestgrippossible. Your eyes should be looking down at the pool wall.
  * Many swimmers are taught to lean as far forward aspossiblewithout falling in. It’s difficult to do, and any noise ormovement inyour field of vision can make you flinch and fall in. SoCrocker doesthe opposite. He leans way back with his arms flexed andelbows locked.“I also open up my legs at a wider angle for an optimalpowerposition,” he says. “When you lean back, be aggressive aspossible,like you’re trying to break the block to feel explosive.”
  * When the starter goes off, pull up as hard as you can ontheblock. Keep your head in a streamlined position and get as farforwardas possible, like you’re trying to touch the other end.
  * When you hit the water, make your body fit through thenarrowestpassageway possible. Your feet should enter through the sametiny holecreated by your hands.
    * The fastest part of your swimis at entry, so maximize your momentum by keeping a tightstreamline.Any immediate kicking will slow you down. Crocker typicallywaits untilhis momentum from the dive is about to fade before hestarts kicking.
   * Crocker likes the “clapping reactiondrill” to keep hisreflexes sharp. The drill trains your body to reactevery time it hearsthe gun. Simply clap your hands as quickly as youcan every time youhear the starter in the heats preceding yours.