Technique Analysis Model — Start Technique (Freestyle)

Purpose of the Model

This Model defines tasks, parameters, measurement procedures, and benchmark references for testing, evaluating, and developing freestyle start technique using VideoAnalyzer.

It is designed for assistant preparation (recording and pre-analysis), expert analysis and feedback sessions, coach education, and presentation together with athlete examples.

Phases of the Start Action

1. Preparation on the starting block
2. Reaction to the start signal and push-off
3. Flight phase
4. Water entry
5. Gliding phase
6. Underwater kicking phase
7. Pullout and transition to swimming

Beginning: referee’s whistle and start signal
End: swimmer’s head crosses the 15 m line

General Technical Objectives

• Achieve maximum horizontal speed at the beginning of the race
• Avoid unnecessary movements during all phases
• Decrease resistance through streamlined body position during entry, gliding, and kicking
• Increase propulsive forces during push-off, kicking, and pullout
• Ensure correct timing of joint fixation for efficient power transfer
• Inhale before the start; begin breathing only after start actions are completed
• Achieve goals in each phase while preparing the next phase

Regulatory Framework

Parameters and Benchmarks

How to read the table: Each row lists the VideoAnalyzer function button (first), the measured parameter, the meaning (why it matters), the video view (which clip/view is used for measurement), the measurement method (how to click/measure), and the benchmark reference value.

Checklist for Self-monitoring Exercises and Evaluation

Preparation on the starting block

• Prepare for start, follow orders of Referee & Starter and be ready for signal
• Make some deep in-out breath
• Put one leg front of the starting block
• Put your strongest leg behind on the starting platform and bend it about 90 degrees
• Take position: hands on front row, elbows slightly bent hip higher of your shoulders ,
• Ensure balance for centre of gravity your start position and stay stationary before signal

Reaction to the start signal and push-off

• React to the signal fast: behind leg and hands pushing backwards, moving hip forward
• Avoid deep preflexion of front leg knee
• Adjust timing of legs so that when leg behind finished - leg front already begins pushing
• Transfer impulsive legs pushing force to horizontal direction of body
• Adjust timing of finishing swinging arms and legs push the same time
• Move head up , face looking forward
• Avoid rising leg behind too much upward at the beginning of flight
• Keep hips in very high position during beginning of flight
• Rise legs up and take proper angle of body entry
• Hide head between arms preparing streamlined position for entry
• Keep head , body and legs position very streamlined during entry diagonally downward

Water entry

• Try to enter hands, head, legs like from one small hole with no splash
• After legs full entry turn diagonal position of body to horizontal
• Try to make entry deeper then 1m from surface feeling optimum body speed to begin kicking

Underwater kicking phase

• Keep your hip fixed at the end of downward kick for correct force transfer
• During leg kicks keep head between stretched arms
• Avoid up and down movement of hands, head and shoulders
• Count optimum number of underwater leg kicks and perform the same rhythm and speed
• Use dolphin leg kicks until pullout begins and only then change to flutter kicks

Pullout and transition to swimming

• Feel and control length of underwater kicks for timing proper depth of pullout and head exit
• Timing the beginning of first pullout stroke must be in time - during the last fly kick
• Timing of ending pullout arm stroke with another dolphin leg kick or switch to free kicks
• 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 arm strokes must be in time, avoiding extra gliding between strokes
• The action of first arm strokes during pullout must be with good catch - example strokes !
• Avoid breathing actions during pullout strokes, and keep body position flat
• Make up to 3-4 straight arms recovery strokes for the beginning of race (sprinting)
• Begin your swimming with maximum speed (or race pace speed) according your event

End of Model