How to Start Like Caeleb Dressel (NOT Michael Phelps)

TL;DR

Learn how to improve your swimming start by emulating Caeleb Dressel's technique, including arm position, head position, elbow position, starting and entry positions, and dryland exercises.

Transcript

what's up guys Derek Maas here Christmas day  and today I'm going to show you guys how to   start like Caeleb Dressel one of the first things  you'll notice when you see a Caeleb Dressel start   is that his arms will actually fly over his  shoulders watch how the arms stay very slightly   bent at the elbow while completely following  through around... Read More

Key Insights

• 💪 Arm swing technique: Caeleb Dressel's start involves swinging his arms over his shoulders, keeping them slightly bent. This generates more power compared to pulling back and going into streamline. Dressel lands ahead and pops up half a body length in front of competitors.
• ♀️ Head position: Dressel's coach worked on keeping his head in line with his body instead of lifting it up on the start. Lifting the head takes away momentum. Dressel lifts his head up less now, resulting in better forward momentum.
• 💪 Elbow position: Dressel pulls his elbows back slightly instead of pointing them out like many swimmers. This allows him to go right into the pull, minimizing reaction time. Michael Phelps, on the other hand, has his elbows pointed out, slowing down his start.
• ✊ Starting position: The starting position plays a crucial role in a good start. The thumbs should be curled over the edge for propulsion, while the back should be tight like a compressed spring. The power for the start comes primarily from the back leg, which should be at a 90-degree angle.
• ♂️ Entry position: Dressel uses a pike position while entering the water. This allows his top half to shift up slightly while the bottom half stays the same, resulting in a balanced, straight-line entry. Other positions like straight or excessive pike can cause imbalanced entries and drag.
• ♂️ Vertical leap: Dressel increased his vertical leap from 33 to 42 inches through various dry land exercises. Box jumps, split jumps, shin muscle training, and depth jumps are among the activities that help improve explosiveness off the blocks and turns in swimming.
• 📚 Training drills: Two drills can help improve stability on the blocks, leg explosiveness, and arm motion for the start. Mastering these drills enables swimmers to put the techniques together into a full start.
• 👌 Perfecting technique: Caeleb Dressel's start has evolved over time, as seen in clips from high school, college, and his professional career. He continuously works on refining his head position, elbow position, and entry technique to optimize his start.

Questions & Answers

Q: What is the significance of swinging the arms over the shoulders with slightly bent elbows in Dressel's start technique?

Swinging the arms over the shoulders with slightly bent elbows in Dressel's start technique generates more power and distance off the blocks, similar to how a pitcher's full follow-through generates more power in a throw.

Q: How does Dressel maintain forward momentum and prevent speed loss during his start?

Dressel keeps his head in line with his spot upon start to prevent lifting his head and taking away forward momentum, ensuring a more efficient start.

Q: What is the advantage of having the elbows pointed slightly back instead of out in Dressel's start technique?

Having the elbows pointed slightly back in Dressel's start technique eliminates the need to bring the elbows back before starting, resulting in a quicker reaction time compared to swimmers with their elbows pointed out.

Q: Why does Dressel use a pike position during his entry into the water?

Dressel uses a pike position during his entry to maintain balance and enter the water in a straight line, avoiding the imbalanced entry that occurs when entering as a straight line.

Q: How did Dressel improve his vertical leap for a more explosive start?

Dressel improved his vertical leap through dryland activities such as box jumps, split jumps, shin muscle exercises, and high elbow med ball slams, all of which help increase static explosiveness and leg power.

Summary & Key Takeaways

• Caeleb Dressel's start technique involves swinging his arms over his shoulders with slightly bent elbows, resulting in more power and distance off the blocks.

• Dressel keeps his head in line with his spot upon start to maintain forward momentum and prevent loss of speed.

• By positioning his elbows slightly back, Dressel eliminates the need to bring them back before starting, allowing for a quicker reaction time.