Start and Turn: 2 Exercises to Improve Momentum

We are going to see why it is useful to improve the force of the impulse after the exit and the turn, and above all, how to achieve it with Lifeguard Course.

As we already know, although there are four swimming styles, there are those who in recent years have begun to consider the underwater phase a kind of "fifth style".

The exercises that I am proposing today are especially aimed at improving the underwater phase or, more specifically, at work on the impulse you take on the wall after the turns and from the pole at the start.

The reason is very simple: having the best underwater stage in the world won't do you much good if you don't push yourself properly. The push you gain at that moment is what allows you to pick up speed as quickly as possible.

The equation is very simple:

higher boost = greater acceleration = Less energy wasted getting to a top speed

For the equation to work, two factors must be taken into account. First, the hydrodynamic position of the body, and second, the flexibility of the movement.

That said, the determining factor remains momentum. The word that best defines what the push off the wall or starting platform should be like is explosive. It means that the muscles involved, those of the legs must exert as much force as possible in a minimum time interval.

Try these two exercises designed to strengthen the legs. One is executed with weights and the other uses the weight of the body.

1. Barbell squat

This is the most common exercise to work the legs. Ideally, do it with a bar to add weight. You have to execute the body's downward movement very slowly and then go up very quickly, taking approximately five seconds to lower and one to recover the position. Avoid weights that prevent you from getting up quickly enough.

4 x 6 reps with a minute and a half rest between sets.

2. Isometric jumps

Bend your legs as if you were going to do a squat, your hips level with your knees and your knees positioned so they don't protrude past your feet. Hold the position for a few seconds with your hands touching the ground at your sides. After two or three seconds, jump as high as you can and stretch your arms above your head, imitating the position of the body in the underwater phase. Remember to bend your legs to make the landing smoother.

5 x 5 reps with a minute rest between sets.

Just by practicing this small detail you will see how soon you improve your times almost without realizing it.

Enjoy training!