Youth Inc. Recommends: Four Resources to Help You Nail Your Swimming Starts

Starts set the tone. Whether it’s a dive from the block or a push off the wall, the first second of a race can mean the difference between clean water or chasing the pack. A great start isn’t just about power — it’s about timing, technique, and how quickly you can hit your streamline and explode off the mark. 

These six resources break down everything from reaction drills to backstroke launches to full dive mechanics — giving swimmers the tools to start strong and stay ahead.

Explosive Starts: Drills to Boost Reaction and Streamline

What it is: A quick-hitting Short from MySwimPro that shares specific drills to improve reaction time, stop you from wasting your legs’ strength, and minimize the time it takes to snap into streamline. 

Why We Like It: This short and sharp video video not only highlights the value of precise timing and technique in flip turns, but also provides a clear, practical drill to help swimmers fix common mistakes and improve efficiency at the wall. 

How to Do a Perfect Backstroke Start, Step by Step

What it is: A detailed, step-by-step MySwimPro article with an embedded video that breaks down the mechanics of a powerful backstroke start — from foot placement to launch angle to underwater kicking — featuring expert tips, drills, and visuals.

Why we like it: Backstroke starts are their own beast, and this guide treats them with the attention they deserve. Helpful for both beginners and swimmers refining their technique. 

Try THIS to Improve Your Swimming Start

What it is: A focused video offering drills and techniques to specifically address some of the common issues with racing starts, emphasizing the importance of reaction time and body positioning. 

Why we like it: This resource provides clear, actionable advice to help swimmers refine their starts, making it a valuable addition to any training regimen.

What is a False Start?

What it is: A PDF handout from Potomac Valley Swimming aimed at demystifying a possible path to disqualification. 

Why we like it: A break from technique for a quick refresher on cold, hard rules. More information = less to worry about on race day.