Methods of Technical Preparation in Competitive Swimming

Starts, Turns, and Swimming Technique

Prof. Rein Haljand

1. Fundamental Concept

The construction of swimming technique requirements is based on the principle that each swimmer represents an individual, scientifically justified variant of movement. Technique must never be copied mechanically from elite swimmers but constructed individually according to biomechanical, physiological, and coordination abilities.

Technical requirements must be applicable in daily training, understandable to both coaches and swimmers, and suitable for objective evaluation, correction, and long-term development.

For this reason, competitive swimming technique—including starts, turns, and strokes—is constructed and studied as a structured system of movements organised into phases.

2. Phase-Based Structure of Technique

• Each phase has a clearly defined aim; when the phase changes, the aim of movement changes.
• Each phase involves the whole body, not isolated body parts.
• Every phase has a defined beginning and end.
• The same phase structure applies to different swimming styles and individual variants.
• Transitions between phases define key body positions that determine coordination quality.

3. Construction of Technical Requirements and Models

Technical requirements are constructed using movement parameters collected from high-level swimmers. Only parameters that significantly influence performance are included in Models.

Through systematic analysis:

• the most informative parameters are selected,
• relationships between parameters are determined,
• technical mistakes are identified according to the aim of each phase.

Each Model represents a formalised technical standard used for teaching, testing, evaluation, and long-term control of technical preparation.

4. General Objectives of Swimming Technique

• Avoid unnecessary movements
• Achieve optimal balance between muscle contraction and relaxation
• Coordinate breathing harmoniously with movement
• Produce effective propulsive forces
• Reduce resistance forces
• Transfer force efficiently through correctly timed joint fixation
• Maintain dynamic balance throughout movement

5. Optimisation and Scientific Evaluation

Technique optimisation is based on objective data analysis and mathematical regression models. This allows prediction of how changes in specific technique parameters influence performance.

What will happen if a specific element of technique is changed — and by how much?

Only when this question can be answered objectively is technical correction scientifically justified.

6. Video Recording and Measurement System

A specialised video recording system was developed for detailed analysis of starts, turns, and swimming technique, both above and underwater.

• Cameras move parallel to the swimmer at adjustable speed
• Side view is the primary view for technical measurement
• Front, rear, and bottom views are used for qualitative analysis and error identification

Custom software enables frame-by-frame analysis, slow motion, still images, and precise measurement of time, distance, speed, angles, and trajectories.

7. Integrated Method of Technical Preparation

Incorrect technique usually results from an incomplete or incorrect movement image. The movement image is stored in the swimmer’s motor memory and determines execution quality.

Components of the Movement Image

• Visual image – what the swimmer sees: demonstrations, video analysis, trajectories, and body positions.
• Acoustical image – rhythm, tempo, breathing sounds, timing patterns.
• Kinesthetic image – body position, muscle tension–relaxation, water pressure, and movement feeling.
• Verbal image – conscious understanding expressed through precise words and numerical values.

The verbal image integrates the visual, acoustical, and kinesthetic images. It connects perception with conscious control and allows objective correction.

General verbal instructions such as “good” or “bad” are insufficient. Effective feedback requires numerical values—time, speed, distance, angles—that can be measured and controlled.

8. Dryland Imitation Exercises

Dryland imitation exercises are used to develop correct kinesthetic perception, establish self-control, and reinforce correct phase transitions.

Imitation focuses on key positions because transitions between phases determine movement quality. Correct initial positions lead naturally to correct movements throughout the phase.

• Static isometric effort in correct directions
• Involvement of multiple muscle groups
• Execution with closed eyes to verify kinesthetic control
• Verbal self-description of positions

Paired work is especially effective, where swimmers alternate between assisting and verbally describing positions.

9. Technical Exercises in Water

Water-based exercises aim to:

• perfect movements of specific phases,
• refine movements of individual body parts,
• develop full coordination of the whole movement.

Exercises must be performed with high concentration and a clearly defined technical task.

10. Control, Testing, and Evaluation

Technical preparation is controlled using multiple complementary methods:

• theoretical knowledge testing,
• evaluation of technical exercises,
• objective video and computer-based measurements.

Evaluation is performed per phase and per parameter, allowing detailed identification of strengths and weaknesses.

11. Planning and Long-Term Development

A large number of technical requirements allows planning of technical work over long training periods.

Technical preparation must be integrated into:

• annual training plans,
• macro-, meso-, and micro-cycles,
• preparatory, special, and competition periods.

At high training loads, the coach’s role shifts from correction to control, allowing technique stability under fatigue.

12. Practical Value of the Method

This integrated approach enables:

• development of individual technique variants,
• objective control of technical preparation,
• efficient planning of technical work,
• proven positive effects on competitive performance.