Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
Gary Hall Sr. coaches us through a perfect technique for your best backstroke starts. In order to perfect backstroke starts, the feet position and pull up are critical to achieving success in the four different phases of the start; the launch, the entry, the underwater propulsion and the breakout.
FEET POSITIONING
World Champion Junya Koga shows us both the incorrect and correct feet positioning while Gary Hall Sr. explains why correct feet positioning matters in the start, launch and entry. Junya also demonstrates the difference between an incorrect body position at “take your mark” and a perfect one. Setting yourself up for a perfect start is not easy, but with practice can become the fastest swim technique for backstroke starts.
ENTERING THE WATER OFF THE START
When the tips of the fingers enter the water on backstroke starts, an elite swimmer is nearing 10 miles per hour. Watch as Junya takes advantage of that speed gained in the air from the launch and how he manages to sustain his speed when he enters the water and starts his propulsion. Having a ‘no splash’ entry is the secret to keeping that momentum, with as little drag as possible.
DOLPHIN KICK + BREAKOUT
The Fifth Stroke, dolphin kick, can help you win or lose races, depending on its strength. Junya starts his dolphin kicks right away and at a perfect depth in the water. As he breaks out, the momentum from his start is still in effect, helping him explode through the breakout.
Junya is a master at the backstroke start. It is beautiful to watch his clean entry, the raw power of his kick, his streamlined position throughout the underwater, and his seemingly effortless technique at breakout. To attain this level of speed, one must practice backstroke starts often, paying attention to all of the important details.
Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)
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THE RACE CLUB
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.
Very useful as usual. Just for completeness, here’s a link to him going off the ledge with Omega pads (https://www.youtube.com/watch?v=LBBOJNtRdIE). He puts the ledge at water level, if not higher. I’m sure he and others will try starts with the ledge as high as possible leaving only the heels in the water.
thank you for the video!