MODEL OF FREESTYLE START TECHNIQUE
General cognitive assignments: Avoid unnecessary movements during all phases Prepare for start, follow orders of starter, take starting position and be ready for signal Keep muscles relaxed during gliding and kicking Decrease resistance during entry, gliding and kicking Increase propulsive forces during push-off, kicking and pullout Ensure correct timing of fixing joints for transfer of power during push, kicks and pullout Inhale after push-off and begin breathing after start actions are done Realise aims of movements in each phase but also prepare for the movements in following phase PHASES: 1. REACTION & PREFLEXION PHASE 
 AIM of movements Try to minimise duration !
Parameters: Duration of reaction with preflexion: 0.50- 0.60 (sec) (This parameter indicate time necessary to prepare and begin pushing action. Parameter indicate not only reaction to signal, but also time spent to all preparation movements before beginning pushing actions. It is easier to reduce that duration, then pushing time) Requirements for self control: Take good body position. Grab position, head relaxed down, on very edge of front of the starting block (or if using “track” start try to locate centre of gravity equally for both legs) Be relaxed before starting signal React to the starting signal as quickly as possible React first from hip movement forward Avoid deep preflexion of knees 2.PUSHING PHASE   AIM of movements Try to create maximum pushing power !
Parameters: Duration of pushing action : 0.20 - 0.12 (sec) (It indicates pushing power, as well explosive form of push) Forward speed of head during push: 4.0 - 5.0 (m/sec) (Head speed forward indicate that not only pushing by legs, but also body and head need to move fast forward to take fly-off position) Requirements for self control: Transfer impulsive pushing forces in horizontal direction Arms must be brought forward straight , without swinging, as quickly as possible Head must move forward with high speed Body angle at the end of push , must be nearly horizontal The duration of push must be short 3. FLIGHT PHASE   AIM of movements Try to create more flight speed !
Parameters: Forward speed of body during flight : 4.0 - 5.0 (m/sec) (This is main parameter of successful flight, high flight speed is precondition for good start) The length of head entry : 2.5 - 3.0 (m) (Arms usually enter further then head, but if head enter after arms to the same length follow very successful entry of all body) Requirements for self control: Keep hips in very high position during flight Rise legs up before entry Make preflexion from knees before entry Hide head between arms before entry Keep high flight speed 4. ENTRY & GLIDE PHASE   AIM of movements Try to increase entry speed !
  Parameters: Forward speed of hands during entry : 4,5 - 5,0 (m/sec) (High entry speed shows swimmer quality of streamlining and will guarantee continuous high speed for following gliding) Forward speed of body after entry : 3.0 - 4.0 (m/sec) (This parameter shows also swimmer hydrodynamic streamline qualities and timing of the first leg kick actions) Requirements for self control: Keep head , body and legs position very streamlined, without splashing into water Make an immediate small dolphin leg kick during entry Avoid feet sinking too deep after entry Do not lose forward speed immediately after entry 5. UNDERWATER KICKING PHASE   AIM of movements Try to not lose forward speed !
Parameters: Forward speed during leg kicks : 1.8 - 2.3 (m/sec) (Efficiency of underwater undulation movements and leg kicks) Duration of gliding with leg kicks : 1,2 - 3,1 (sec) (If speed is high, then duration may be longer ,if low then shorter) Requirements for self control: Leg action after entry must be with undulating movements, correct force transfer and rhythm During leg kicks keep head between stretched arms Count optimum number of underwater leg kicks and make them with smaller amplitude at the beginning and bigger at the end Feel for the best duration of underwater leg kicks to maintain high forward speed Use only effective dolphin leg kicks instead of flutter kicks Decide about length of underwater part according to FINA rules 15m ! 6. PULLOUT PHASE    AIM of movements Try to increase pullout speed !
Parameters: Forward speed during first stroke : 1.7 - 2.0 (m/sec) (Parameter indicate efficiency of that first pull) Forward speed during second stroke : 1.7 - 2.0 (m/sec) (Parameter indicate efficiency of that second pull) Requirements for self control: Timing the beginning of first pullout stroke must be in time, at the end of the last leg kick and optimum depth of the body - not too deep Simultaneously with the beginning of first arm pull switch over to flutter leg kicks, so that catch of right arm pull is co-ordinated with the left leg kick or vice versa Make first arm pull with extreme stretching forward of other arm Body must be rising to the surface at the end of the first arm pull Timing of the beginning of second arm pull must be in time, at the end of first arm push, not too late, avoid extra gliding between strokes The action of both arm strokes during pullout must be with good acceleration, high elbow positions Avoid breathing actions during pullout strokes, and keep body position flat Make pullout through “one hole” on water surface, head first 7. SWIMMING AFTER START  AIM of movements Try to maintain high speed !
Parameters: Speed of the swimming cycle after start : 1.7 - 2.0 (m/sec) (High speed indicate good swimming technique after start movements and must be compared with pullout cycles speed before it) Requirements for self control: Decide about the first breathing actions Start your normal rhythm of swimming with swimming speed according to your individual tactical plan of the race    |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||
