Competition Exits (Dive Starts)

The physics of take-off and entry

The start is the fastest moment of the entire race, and poor execution can cost an unrecoverable lead.

Teaching Dive Starts focuses on maximizing explosive power from the block and minimizing resistance on entry into the water.

The swimmer should adopt a stable stance on the block, with toes gripping the edge and weight shifted forward.

At the signal, the reaction should be a violent thrust of the legs against the block, seeking a trajectory that projects the body as far as possible, not just upwards.

The objective is to enter the water through an imaginary "hole", where the hands break the surface and the rest of the body follows exactly the same point, reducing the braking by impact.

The aerial arrow position

During the flight phase, aerodynamics are crucial. The swimmer must tense his body in a perfect straight line, with the head tucked between the outstretched arms and the legs together.

Any deviation, such as raising the head to look at the water or spreading the legs, increases air resistance and destabilizes the entry.

The coach uses "dive progression drills" to perfect this aspect, starting from the edge of the pool to work on clean entry before moving up to the starting blocks, ensuring the athlete loses fear and gains confidence in their trajectory

Underwater transition to the surface

Once in the water, the exit does not end; the underwater phase begins. The swimmer must take advantage of the speed of the dive by maintaining the hydrodynamic position and executing powerful dolphin (or breaststroke in your case) kicks before breaking the surface.

The common mistake is to come up for air too soon, which kills inertial velocity.

The coach coaches the (surface break), ensuring that the swimmer does not breathe on the first stroke,