TRX Sprint Starts

By Mike Mejia, M.S., C.S.C.S 

Muscles Trained: Lower Body and Core.


Importance to swimmers: This drill allows you mimic the hip and knee extension needed to push off the blocks during starts. By using the TRX body weight training system you can easily alter the amount of resistance that you use by simply changing your foot position (out further away from the anchor point for beginners, and closer beneath it for more advanced trainees). The TRX also allows you to do this with a wide array of other challenging drills that target the upper body, lower body and core. All you need is a sturdy anchor point (like a chinning bar, or a tree limb if your outside) and you've got everything you need for a great workout. Learn more at the company's official website


Execution: Stand facing away from the TRX with the unit underneath your arms. Holding on to the handles, walk your feet back until your body forms a 45 degree angle to the ground. Next, brace your core and take a quick stride back with your left leg. Pause for just a second and then drive your left leg up and forward. Hold once again in the top position with you right leg completely extended and your left knee and hip flexed out in front of you. Bring the left leg back and repeat the motion until you've done 8-10 repetitions and then switch sides.


Performance Tips: When in the 45 degree position, be sure to keep your core braced tight so that your lower back doesn't sag. Start slowly at first, as this drill really challenges your balance. More advanced trainees can add an explosive element to the drill by hopping off the ground slightly as they pull the back leg through. If you try this, just make sure to land as softly as possible to avoid to much stress on your joints.

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