Swimming
Track Racing Start
The track racing start is a swimming dive from a starting block using a staggered stance. It develops explosive leg drive and coordinates takeoff, streamlined entry, and the transition into swimming.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Place your front foot at the block’s front edge with your rear foot on the wedge or designated rear platform.
- Grip the front edge of the block with your hands outside your front foot.
- Push off toward the water through your rear leg followed by your front leg.
- Reach your arms overhead with one hand stacked over the other.
- Enter fingertips first through a narrow opening at a shallow angle.
- Begin the underwater kick or pullout appropriate to your stroke.
- Transition into surface swimming.
- Swim clear of the entry area before stopping.
Form cues
- Keep your neck between your upper arms.
- Stay long through your ankles.
Common mistakes
- Rocking before takeoffSettle into a motionless position before the start signal.
- Rear foot too far backShorten your stance until you can maintain useful pressure through both feet.
- Jumping upwardDirect your hips forward rather than trying to gain height above the block.
Safety
A steep or uncontrolled entry can cause a head-first impact with the pool bottom and serious neck or spinal injury. Slipping on the block or entering an occupied area can also cause injury.
- Complete the facility’s racing-start learning requirements before attempting this skill under direct supervision from a qualified swimming instructor.
- Use only an approved starting area that meets the facility’s depth requirements for your training status.
- Check that the block is secure and the landing area is clear; never dive over a person, lane line, or other object.
- Do not hyperventilate or prolong the underwater phase; surface before breathing discomfort and within your stroke’s distance limits.
If you cannot reliably control your entry angle and depth, return to the facility’s introductory dive progression with a qualified swimming instructor.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swimming Starting Block
Sets and reps
- Sets
- 2–3
- Target
- 2–3 reps
- Rest
- 1 min 30 sec
Treat each repetition as a separate explosive start with a full reset rather than rushing between attempts.