The Explosive Swim Start: How to Launch Off the Swim Starting Blocks with Power
/The Start That Changes Everything
I once coached a swimmer named Jake who had incredible endurance but consistently lost time on his swimming starts. Every race, he would be a full body length behind his competitors after the swim start from the block, forcing him to play catch-up for the entire lap.
After refining his technique by improving reaction time, push-off power, and streamline entry, he dropped half a second in his 50 free start within three weeks. That is the difference between winning and missing the podium at elite levels.
Whether you are a sprinter aiming for the fastest possible start or a distance swimmer focusing on efficiency, your start sets the tone for your entire race. In this guide, I will break down exactly how to launch off the starting blocks with explosive power and precision. Five coaching videos are included to help you visualize each step.
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Why Your Swim Start Matters More Than You Think
Swimmers, if you want better reaction time, more force off the block, and greater distance on your start, you need to train for it—both in the pool and the gym. Here are some key drills to increase your fast-twitch power and level up your starts.
Gain an immediate lead over competitors
Generate momentum for a powerful underwater phase
Reduce resistance by entering the water at the right angle
Optimize your breakout while maintaining top speed
Many swimmers do not prioritize their swim start, but even shaving half a second off the start eliminates time that would otherwise have to be made up in the water.
Watch: Check out these pool and land drills for strong more power starts!
🔥 Broad Jumps – Your start is one of the few ground-based movements in swimming, so train for it! Think explosive power—push the block (or floor) away and launch at a 45-degree angle like a rocket. Measure how far you go in the air and across the water.
🔥 Cactus Drill – Clean up your arm coordination and maximize leg drive. Imagine ripping the block out of the ground as you push off, creating a more powerful, controlled launch.
🔥 Reverse Hypers – Build hip extension strength in the gym. Stronger glutes and lower back = better takeoff angles and smoother entry into the water.
🔥 Single-Leg Starts – Isolate the lead foot drive, the most important part of your push-off. If one leg is weaker, this drill will even out imbalances and increase overall power.
🔥 Single & 1.5 Stance Exercises (Gym) – Adding external load to these gym movements increases your force production, translating into more explosiveness on the block.
🔥 Head-First Starts – Your arm drive accounts for up to 20% of your power off the block. Use this drill to engage your arms fully and generate more momentum into your streamline.
🔥 Slam Drills (Sandbag or Med Ball) – Reinforce aggressive arm drive for a stronger pull against the block. More arm speed = better acceleration.
🔥 Pro Tip: Right before your next race, add 5-10 pogo hops behind the block to prime your fast-twitch muscles. Get off the block first and to the wall faster!
Step 1: Perfect Your Position on the Swimming Starting Blocks
Your stance on the swim starting block determines how efficiently you can explode forward. A weak stance leads to a weak start, no matter how powerful you are.
How to Set Up on the Block for Maximum Power
Choose Your Start Style
Track Start: One foot forward, one foot back. This is used by most competitive swimmers for better balance and leg drive. The advent of the wedge allows for even more push off power from the back leg.
Grab Start: Both feet together at the front of the block. This is an older style that is great for maximizing explosive force but requires more stability, and is generally slower.
Position Your Feet Correctly
Keep your back foot at a 90-degree angle, gripping the edge of the block.
Your front foot should be just at the edge of the block.
Toes should grip the edge for better traction, and push off.
Engage Your Core and Stay Low
Keep your hips high and shoulders slightly in front of your hands.
Keep your head neutral, looking slightly down rather than up at the water.
Watch: Swim Start Power (Learn how to improve reaction time, speed, and distance off the blocks.)
Step 2: Explode Off the Starting Blocks with Maximum Power
The moment the buzzer sounds, you need to explode off the block, not just step forward. Your goal is to apply as much force as possible into the block to propel yourself outward and forward. Imagine yourself ripping the block out of the ground, and throwing it backwards. See yourself taking off like a rocket at a 45 degree angle. If you want to get out, you also have to go up.
How to Generate More Power at the Start
Push off with both legs aggressively, not just the front leg.
Your arms are 20% of your jump. Pull back against the block.
Extend your arms forward as you leave the block to create a streamlined position immediately.
Keep your head neutral to ensure your body follows the correct trajectory.
Watch: How to Dive | Swim Start (Step-by-step breakdown of a powerful dive from the block.)
Common Mistakes to Avoid
Not jumping, and just leaning forward straight down into the water.
Not using the back leg enough, which reduces force and speed.
Not using your arm, which can contribute up to 20% of your jumping height and distance.
A strong start comes from the legs, and the arms.
Step 3: Nail Your Entry for a Clean, Low-Drag Swim Start
An explosive push-off means nothing if your swimming dive start creates unnecessary resistance. A great entry helps maintain speed and momentum.
How to Enter the Water Correctly
Aim for a 45-degree entry angle, not too flat and not too steep.
Enter in a tight streamline position, with biceps squeezing your ears.
Keep your legs together and toes pointed to reduce splash and drag.
Common Entry Mistakes
Landing too flat and shallow, which creates excessive splash and slows you down.
Breaking streamline too early, which reduces momentum underwater.
Bending the knees mid-air, which causes extra drag upon entry.
A tight streamline is essential. Keep it locked in until your body naturally slows down underwater.
Watch this first: Swimming Start: From the Block to Underwater Streamline (This video demonstrates the perfect start-to-streamline transition.)
Step 4: Transition Smoothly into the Underwater Phase
Once you enter the water, your underwater kick and breakout determine how well you carry speed into the race.
How to Maximize Underwater Speed
Practice how fast you feel, timing your underwater kicks before you begin losing speed, but not too early.
Maintain a tight streamline.
Time your breakout stroke perfectly, taking it just as your head is breaching the surface.
Watch: Swim Wall Start (See how to streamline, kick, and pull to surface efficiently.)
Common Breakout Mistakes
Losing streamline mid-kick, which creates unnecessary drag.
Bending your knees too much in your kick
Breaking out too soon, which wastes underwater momentum.
Most elite swimmers stay underwater longer, up to 15m, than their competitors. This is where races are won. How many underwater kicks do you take? How far do they get you? How fast do you get there?
Recap: Quick-Reference Swim Start Checklist
Foot Placement: Strong stance on the swim starting block for balance and power.
Explosive Push-Off: Drive forward using both legs, not just one.
Streamlined Entry: Aim for a 45-degree angle, tight arms, and pointed toes.
Underwater Speed: Engage powerful dolphin kicks before surfacing.
Breakout Timing: Transition smoothly into strokes without losing momentum.
Final Thoughts: Time to Put It Into Action
Your swimming starts are not just a fraction of a second, they set the tone for your entire race. A weak start means wasted energy playing catch-up. A strong start puts you in control from the moment you hit the water.
Your Homework This Week
Record a video of your current swim start and identify what needs improvement.
Apply one technique fix from this guide, such as foot position, push-off, or streamline.
Track your progress by timing your start-to-breakout phase.
Question for You
Which part of your swimming block start needs the most work? Let me know in the comments.
Ready to fine-tune your swim start technique with expert coaching? Join my training program today.