Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
This is part four of a five part series. Here is part one, part two, and part three.
The third coupling motion is also important and that is the back leg lift. Elite swimmers, and particularly sprinters that depend on a great start, will lift the back foot quickly with a straight leg high into the air, creating a separation between the two feet in mid air of two or three feet. By the time the swimmer enters the water, the two feet are brought back together in order to align them at entry. The fast upward motion of this technique is done with a straight leg (lengthen the radius) in order to maximize the kinetic energy. Have you ever thought about how your back leg on your track start contributes to your propulsion?
Some of the coupling motions of the start take place after the propulsive forces have occurred. The head lift is occurring during the earliest part of the start, simultaneously with all three forces, back foot, arms and front foot. The back leg lift occurs after the arms and back foot have created their force, yet during the force from the front foot. The arm motion, head lift and back leg lift begin while the forces are taking place and end after all three forces are completed. In order for a coupling motion to be effective, the motion must take place either during the propulsive force or while the effect of that propulsion is occurring. Consider a long jumper, for example, who continues to swing the arms and legs in mid air, after the propulsive force of the foot has launched him into mid air.
As in all four swimming strokes, one must learn to use the three coupling motions effectively to get the very best swimming track start. Whether using weight forward or backward, these three motions can profoundly impact the distance one goes off the starting block.
Yours in swimming,
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Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals. The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmer’s needs, whether one is trying to reach the Olympic Games or simply improve one’s fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.