Swimisodes - Swimming Starts - Slingshot Start
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- Опубликовано: 23 ноя 2015
- #swimisodes We teach the Slingshot Start to most of our campers at the Race Club Swim Camp theraceclub.com/swim-camps/ With the introduction of the back footplate on the swim starting blocks in 2008, the dynamics of the technique of starting changed. Swimmers and coaches quickly learned that during swimming starts considerably more force could be applied by the creation of a more favorable surface angle for the back foot with the plate, similar to the start of a track sprint race.
At The Race Club, we tested the speed of our Olympic swimmers to 15 meters with and without the back footplate and found that by using the back plate with a sling-shot starting technique, the swimmers’ times decreased by .1-.3 seconds.
In this Race Club Swimisode, you will see Olympian Rebecca Soni and World-class freestyler Zach Hayden demonstrate how to use the sling-shot start with the back foot plate. The head and body position, the degree of pull back and the tension on the upper arms are critical to getting the best possible start.
Getting off to a great start is an important way to begin a race. No one wants to play catch up after the breakout. Enjoy this Swimisode and learn how to explode off of the starting blocks and get going in The Race Club way.
song by Benjamin Banger from freemusicarchive
Producer/Director/Editor: Richard Hall
Writer/Narrator: Gary Hall Sr
Cinematographer: Frazier Nivens
Live Sound: Gustavo Moller
Jib Operator: Mikey Montoya (Jib and Co)
Underwater Housing: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
Swimmers of all ages and abilities come from all over the world to the Race Club swim camps to improve their swimming technique. Join us! theraceclub.com/swim-camps/ 
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thanks! it is always a pleasure to watch
+Olga Ilina We appreciate it! Thanks!
Orga the film
Thank you so much for your amazing videos guys!
You are welcome. Hope you become a member of Lane 2 or Lane 3 and catch many more.
Tôi cần thật nhiều video như vậy nữa!!Thanks TheRaceClub!!
it's nice video!
+전용태 Thanks!
+theraceclub for young swimmers (8-12yrs old) I learned that they need to lean slightly forward for a race start or can they do the slingshot start.
+leon hart Well as stated in the video, you can either load the weight into your front or back legs. We believe the loading the back leg achieves more power in your start overall. We teach young swimmers the slingshot start and they all do it very well. We haven't had any issues teaching this start to the 8-12 age range. Just like anything, practice makes perfect!
Nice video coach, I have been seeing the race club videos for a while now. I have this doubt. After the dive and during the dolphin kicks do you exhale OR you start exhaling only when you start kicking for freestyle/butterfly?
Most swimmers will hold their breath during the underwater, exhaling just before the breakout. By doing so, they weigh zero at breakout, rather than 6-8 pounds (when the air is out of the lungs). It also makes the first breath easier and quicker after the breakout.
Thank you coach. Watching your videos have helped me in swimming.
thanks...
You are welcome!
You guys should upload more pls and thx love the vids to
+Farrque Hussein We are trying! Have you seen our recent videos? Thanks!
+theraceclub about 4 times each
Love to hear it!
+Farrque Hussein We will!! Thanks.
i don't think there should be handles of the block normally right?
Usually not, but in some bigger meets you may find them.
Practice blocks, probably not. Competitive blocks, sometimes.
It’s an American thing
Oddly satisfying
Glad you liked it.
Could you guys do a video on hand position for breaststroke because I know that all coaches teach it differently. I don't really know the way the hands are supposed to end up after that reach following the kick, please help. Also I'm very curious of how to do the straight-arm freestyle with that weird breathing pattern that all olympic freestyle swimmers do (where you breath every other stroke). Thanks for the help!
+BrandonDoyle1 Most breaststrokers use the fast hand recovery technique, which means they accelerate the hands through the pull quickly without pulling them too widely or too far backward. They squeeze the elbows together and drive the hands forward as far and fast as possible, holding them side by side in the racing streamline position for the kick. Avoid getting into the pull too quickly or you will reduce the effectiveness of the kick. Hope this helps!
Straight arm (high octane) freestyle recovery is used mostly on sprints (50 meter) and there is very little breathing going on. Elite 50 sprinters usually take zero or one breath in the 50 sprint. If you are swimming longer than the 50, then bending the elbows (mid to low octane) is a better recovery option for most swimmers.
+theraceclub thanks a bunch, this really does help a lot!
music is so nice
Thanks!
La banqueta tiene un pequeño juego que disminuye el impulso
The wedge on the block?
Hey Gary for some reason i lose all my velocity diving into the water. I am streamlined and my toes are pointed yet i feel i big splash in my toes upon diving in the water. Also can u make a breast stroke pull out video. The way its being done seem to be changing over the decade
+asdasd asdasdas Have someone video you and make sure you are streamlined at both ends (arms and pointed toes). Sometimes you can think your toes are pointed and they are not. Also, try pushing your hips back (upward) slightly just before you hit the water. That will often enable you to enter with your legs straight, rather than bending the knees.
My friends do starts where you do that start but they bring their arms back so they bend in a triangle and then they shoot their arms forward into streamline
The best start is used more by the Australians and South Africans where they swing the arms forward straight with hands above the ears, rather than bending the elbow. The coupling energy in this motion is much greater than with a bent arm.
oh but my coach tells me to do the start with ur arms bent...
i think he is talking about the brazilian start used by bruno fratus it gets him way further than the others as we saw at the rio olympics
ok
Sir where are you located? I want to join your club
Islamorada FL and Coronado CA
this content is pure gold but PLEASE fix your color grades/corrections
Yes we have come a long way since that video in 2014. I think you'll find our color correction is much better. Check out all of our new videos!
Last practise I got laughed at by my training buddies, because when I start, I tend to bring my hands next to my legs before bringing them in a streamline, but now I saw that the man in the video does that too. does that mean I don't do my starts wrong?
Thirza Bollema it is not necessarily wrong, you could get more momentum by flinging your hands backwards them forwards when starting, its what i do but idk for sure
Recently we video'd Brad Tandy from South Africa, who has perhaps the best start in the world. His arms move in a big circle as he leaves the block, creating a lot of coupling energy. He literally flies through the air. Stay tuned for his start videos!
Their hips should be in straight line to be more explosive right?
Not sure what you are asking, but the back should be rounded, not flat.
Hips should be 45 degree when you enter the water
The flexing of the hips at entry should be around 15 degrees. We call that the hip lift. Don't want the body to be straight nor over bent. Either will cause you to go too deep.
Legit :)
Yes!
I'm a 49 yr old masters guy. I typically breathe once or 2x for a 50 SCY fr, but really need to breathe 0 times. I can easily do a 50m fr without breathing, but at practice, from a push, where I can fill the lungs nicely prior. My problem is I find it impossible to fill lungs much after the launch from a block, so instead I inhale fully during "on your marks". Now this presents me with the problem of trying to inhale in the start position, only filling my lungs to about 70%, and then I need to breath after the turn. Now I can also just be half crouched (arms hanging) while "on your marks" filling the lungs fully, but when I squeeze into the start position, the pressure in the lungs pushes on my organs and everything, making me a little light headed after the launch. Is there any secret tip on being able to hit the water with full lungs, ready for blasting my 50 fr as a no-breather? My breathing rhythm (say, for a 100 fr) is completely different than my 50 pace, all-out rhythm, and I can't just change up in the middle of my 2nd half for a breath or 2. Each breath I take in the 50 kills me
+321ssteeeeeve You want to breathe as little as possible in the 50...usually one or no breaths. You should inhale in the air prior to entering the water, not on the block. You will never get a full inhale, as if you were free diving in the ocean, but you can get enough air in the lungs to sustain you for all or nearly all of the 50. Mind over body. Convince yourself you don't need the air and you won't.
Thanks RC!
Learned my lesson a few weeks ago.
Will breathe in the air now on to launch from the block faster
Thanks for the reply!
The starter has to wait until all swimmers are no longer moving, so the statement at the beginning of the video is technically incorrect.
+Mike Reys You are right, but many swimmers pull too far back to hold or continue moving backward, regardless of the rules.
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Whistle is blowing you on the starting block.
스타트 블록 위로 올라가라고 호각이 울립니다.
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And the next command you're going to hear is "Take your mark!".
당신이 듣게 될 다음 지시는 "Take your mark!"입니다.
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You don't want to be standing up like this, when they say "Take your mark!".
"Take your mark!"라는 소리를 들을 때 이렇게 서 있으면 안됩니다.
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By the time you go down, grab the front of the block or the handles, and you pull back,
허리를 숙이고 블록 앞부분이나 손잡이를 잡고 뒤로 당길 때 쯤에는,
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that gun could've gone us.(???)
총소리를 놓치게 될 수도 있습니다.
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So you don't have enough time.
즉 시간이 많지 않습니다.
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You also don't wanna put your hands on your knees like a lot of age-groupers do ??? get like that.
많은 사람들이 그러는 것처럼 손을 무릎 위에 두어서도 안됩니다.
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Because you don't have enough time to get down there and pull back either.
허리를 굽혀 뒤로 당길 시간이 부족해지기 때문에.
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So you want to bend over, but in a relaxed way.
그러므로 힘을 빼고 허리를 굽혀야 합니다.
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You don't want to be tense. OK?
긴장하면 안됩니다. 아시겠죠?
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That's good.
잘했습니다.
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Another thing that's really a big mistake is a lot of swimmers will have their neck like up here.
많은 사람들이 저지르는 또 하나의 실수는 고개를 이런 식으로 드는 것입니다.
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Look what does to your back.
척추가 어떻게 되는 지 보십시요.
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Now you're tense. OK?
긴장되어서 뻣뻣해집니다. 그렇죠?
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By lowering your head and keeping in alignment, it relaxes you.
머리를 내려서 정렬 상태에 둠으로써 긴장하지 않게됩니다.
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And so your vision really is kind of like on the back heel of your front foot.
시선은 앞발의 뒤꿈치 정도에 가 있어야 합니다.
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That's where you should be looking.
거기를 보고 있어야 합니다.
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Alright?
아시겠죠?
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So. At that point, you're not tense.
즉. 이 시점에, 긴장하지 않고 있어야 합니다.
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But they haven't said "Take your mark!".
심판이 아직 "Take your mark!" 라고 말하지 않았을 때는
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You're hanging onto the front or on to the bars loosely.
블럭의 앞부분 또는 손잡이를 느슨하게 잡고 있으십시요.
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And then, when I say "Take your mark!", you're gonna pull back, not very far, 5 degrees. That's it!
그러고 있다가, 내가 "Take your mark!" 라고 말하면, 뒤로 당기십시요, 멀찍이 가지 말고, 5 도만. 그거면 됩니다!
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All you're going to do is feel the weight on your back foot.
뒷발에 무게가 실리는 것을 느끼기만 하면 됩니다.
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At that point, that's as far as you need to go.
그 시점에, 그 정도가 꼭 필요한 만큼입니다.
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You go further than that, and it's gonna take you too long to get back.
그보다 더 뒤로 가게되면, 출발할 때 앞으로 되돌아오는 시간이 많이 걸리게 됩니다.
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OK? So, let's try it.
아시겠죠? 그럼, 한 번 해봅시다.
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Take your mark!
Take your mark!
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Perfect!
완벽하네요!
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OK. That's as far back as you need to be.
좋아요. 딱 그 정도 뒤로 가는 것이 필요한 만큼입니다.
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Now you feel the weight on your back foot,
이제 뒷발에 실린 무게를 느끼고,
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you've got the pressure on your arms
양팔에 압력이 있어서
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and you're in the cock position.
이제 출발 준비 자세를 취하고 있는 것입니다.
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you are ready to fly out that starting block.
출발대에서 뛰어나갈 준비가 된 것입니다.
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OK. Now when(??) gun goes boom, you're going out.
아시겠죠. 이제 총소리가 나면, 출발하십시요.
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Take your mark!
Take your mark!
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[whistle blow~]
[휘파람 소리~]
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World-class swimmer Zach Hayden uses his slingshot start,
세계적 수영선수인 잨 헤이든은 새총 자세로 출발합니다(slingshot start),
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moving his body backward about 5 degrees at the starter's command.
출발심판의 구령에 맞춰 몸을 5도 뒤로 기울여서.
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As he leans back slightly, he feels his weight shift to the back foot situated on the back plate,
뒤로 살짝 기울일 때, 몸무게가 뒷판에 놓인 뒷발로 옮겨가는 것을 느낍니다,
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with the heel just off the plate.
뒷꿈치만 판때기 뒤로 내놓은 채로.
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With this technique, the starting forces begin with the back foot,
이 기술을 사용하면, 출발하는 힘이 뒷발에서 시작하여,
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then transfer to the front foot,
앞발로 전달됩니다,
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with additional forces coming from the arms pulling upward against the handles or the front of the block.
손잡이 또는 블록의 앞부분을 잡고 위로 당기는 팔로부터 추가되는 힘과 함께.
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Olympic champion Rebecca Soni also uses her slingshot start.
올림픽 챔피언 레베카 소니도 새총 자세로 출발합니다.
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But she prefers to place her fingers on the front of the block rather than using the bars on the side.
하지만 레베카 소니는 옆에 달린 손잡이 대신 블럭 앞부분을 손가락으로 잡습니다.
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With either technique, the elbows are bent slightly, while the hands pull upward with considerable force.
어떻게 손을 잡든, 상당한 힘으로 손을 위로 당기면서, 팔꿈치는 살짝 굽힙니다.
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The slingshot start enables a swimmer to take greater advantage of upper body strength which can add power to the start.
새총 자세로 출발하면, 상체의 힘을 이용하여 더 강력하게 출발하는 잇점이 있습니다.
Lee李이Sang相상 Hwa和화 i
Lee李이Sang相상 Hwa和화 Jesus Christ is Lord of all! God bless
King Taishi Jesus Christ is Lord of all! God bless
How to win 50m freestyle race
We have learned a lot about starts since this video was done. Check out our Brad Tandy series on starts in Lane 3 on our Race Club membership. We are running a special discounted price now until Dec 13 of 20% off using Code: Annual20. theraceclub.com/product/race-club-memberships/?attribute_lane=3&attribute_subscription=Annual
this is also called a bulldog start
Good to know!
here the bad thing is that you lose balance
Lots have changed in our thinking since this video was shot 8 years ago.
lol