{"id":2767,"date":"2026-02-09T20:23:05","date_gmt":"2026-02-09T20:23:05","guid":{"rendered":"https:\/\/athletesuntapped.com\/blog\/?p=2767"},"modified":"2026-02-09T20:23:06","modified_gmt":"2026-02-09T20:23:06","slug":"swimming-start-and-turn-drills-to-drop-race-times","status":"publish","type":"post","link":"https:\/\/athletesuntapped.com\/blog\/swimming-start-and-turn-drills-to-drop-race-times\/","title":{"rendered":"Swimming Start and Turn Drills to Drop Race Times"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Why Starts and Turns Matter in Competitive Swimming<\/strong><\/h2>\n\n\n\n<p>In short-course swimming especially, starts and turns can make up a significant portion of total race time. Strong underwater phases and efficient push-offs often separate swimmers with similar conditioning.<\/p>\n\n\n\n<p>Improving these skills leads to immediate time drops without changing fitness levels.<\/p>\n\n\n\n<p>Watch <a href=\"https:\/\/www.youtube.com\/watch?v=5bu-pEdIAho\">this video<\/a> to learn how to stay calm under pressure from a former Olympian.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Common Start and Turn Mistakes in Young Swimmers<\/strong><\/h2>\n\n\n\n<p>Many swimmers lose time due to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weak push-offs<br><\/li>\n\n\n\n<li>Poor streamline position<br><\/li>\n\n\n\n<li>Short underwater phases<br><\/li>\n\n\n\n<li>Slow transitions into strokes<br><\/li>\n\n\n\n<li>Inconsistent wall approach<br><\/li>\n<\/ul>\n\n\n\n<p>Fixing these issues creates instant performance gains.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Swimming Start Technique Fundamentals<\/strong><\/h2>\n\n\n\n<p>Starts must be explosive and controlled.<\/p>\n\n\n\n<p>A balanced stance, strong leg drive, and clean entry reduce splash and maintain momentum into the underwater phase.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Swimming Start Drills for Power and Consistency<\/strong><\/h2>\n\n\n\n<p>Repetition builds confidence.<\/p>\n\n\n\n<p>Block start repetition drills emphasize body alignment, entry angle, and quick reaction times.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Streamline Position Drills for Underwater Speed<\/strong><\/h2>\n\n\n\n<p>Streamline is critical after starts and turns.<\/p>\n\n\n\n<p>Wall push-off streamline drills teach swimmers to maintain tight body alignment and reduce drag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dolphin Kick Drills for Underwater Acceleration<\/strong><\/h2>\n\n\n\n<p>Underwater dolphin kicks generate speed faster than surface swimming.<\/p>\n\n\n\n<p>Vertical dolphin kick drills improve core engagement and ankle mobility.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Flip Turn Technique Drills for Faster Wall Transitions<\/strong><\/h2>\n\n\n\n<p>Efficient turns maintain momentum.<\/p>\n\n\n\n<p>Somersault and open-turn progression drills help swimmers approach walls confidently and rotate smoothly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Push-Off and Breakout Timing Drills<\/strong><\/h2>\n\n\n\n<p>Breaking out too early wastes speed.<\/p>\n\n\n\n<p>Distance-to-breakout drills teach swimmers how to maximize underwater velocity before transitioning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Backstroke and Breaststroke Turn-Specific Drills<\/strong><\/h2>\n\n\n\n<p>Each stroke requires precision.<\/p>\n\n\n\n<p>Stroke-specific turn drills improve body awareness and timing at the wall.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Start and Turn Training Produces Immediate Results<\/strong><\/h2>\n\n\n\n<p>Starts and turns occur every lap.<\/p>\n\n\n\n<p>Improving them compounds time savings throughout the race.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Coaching\u2019s Role in Start and Turn Development<\/strong><\/h2>\n\n\n\n<p>Coaches provide technical corrections on body angle, timing, and underwater efficiency that swimmers often miss on their own.<\/p>\n\n\n\n<p>Read <a href=\"https:\/\/athletesuntapped.com\/blog\/swimming-lessons-with-kathleen-baker\/\">this blog<\/a> to learn from a former Olympian about the importance of coaching in swimming.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Thoughts on Swimming Starts and Turns<\/strong><\/h2>\n\n\n\n<p>Strong starts and turns transform race performance. Focused training in these areas leads to faster times without additional yardage.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>About Athletes Untapped<\/strong><\/h3>\n\n\n\n<p>Athletes Untapped connects swimmers with experienced private coaches who specialize in starts, turns, underwater technique, and race execution. Personalized instruction helps swimmers gain a competitive edge in every race.<\/p>\n\n\n\n<p>Find an experienced coach near you:\u00a0<a href=\"https:\/\/athletesuntapped.com\/\">https:\/\/athletesuntapped.com<\/a><\/p>\n\n\n\n<p>Learn from our very best <a href=\"https:\/\/athletesuntapped.com\/coach-profile\/tina\">Coach Tina<\/a> and <a href=\"https:\/\/athletesuntapped.com\/coach-profile\/swimcoachau\">Coach Christian<\/a>.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why Starts and Turns Matter in Competitive Swimming In short-course swimming especially, starts and turns can make up a significant portion of total race time. Strong underwater phases and efficient push-offs often separate swimmers with similar conditioning. Improving these skills leads to immediate time drops without changing fitness levels. Watch this video to learn how [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":2768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18,34],"tags":[],"class_list":["post-2767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-swimming"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Swimming Start and Turn Drills to Drop Race Times<\/title>\n<meta name=\"description\" content=\"Master swimming starts and turns to slash race times instantly. 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Fix young swimmers&#039; errors like weak push-offs, sloppy streamlines, short underwaters, slow breakouts, and poor wall approaches with block start reps, streamline drills, dolphin kicks, flip turn progressions, and breakout timing for explosive power, momentum, and compounded speed gains every lap.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/athletesuntapped.com\/blog\/swimming-start-and-turn-drills-to-drop-race-times\/\" \/>\n<meta property=\"og:site_name\" content=\"Athletes Untapped Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-09T20:23:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-09T20:23:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/athletesuntapped.com\/blog\/wp-content\/uploads\/2026\/02\/Swimming-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Gabe-AU\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Gabe-AU\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/\"},\"author\":{\"name\":\"Gabe-AU\",\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/#\\\/schema\\\/person\\\/2aa85d53e50479c8245fdda82fc64279\"},\"headline\":\"Swimming Start and Turn Drills to Drop Race Times\",\"datePublished\":\"2026-02-09T20:23:05+00:00\",\"dateModified\":\"2026-02-09T20:23:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/\"},\"wordCount\":420,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Swimming-2.jpg\",\"articleSection\":[\"Sports\",\"Swimming\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/\",\"url\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/\",\"name\":\"Swimming Start and Turn Drills to Drop Race Times\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/swimming-start-and-turn-drills-to-drop-race-times\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/athletesuntapped.com\\\/blog\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Swimming-2.jpg\",\"datePublished\":\"2026-02-09T20:23:05+00:00\",\"dateModified\":\"2026-02-09T20:23:06+00:00\",\"description\":\"Master swimming starts and turns to slash race times instantly. 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