How to Leave the Blocks Quickly in Backstroke

Whether you are an accomplished year-'round swimmer or someone who competes in a summer league for the exercise, leaving the blocks is something you must learn to do. For all of the strokes in swimming, you dive off of the diving block--except for the backstroke. To leave the blocks quickly in backstroke, you must push yourself off the wall, which is a very tricky thing to do. If you want to master this motion, read the steps below.

Instructions

Difficulty: Moderately Challenging

1. When the announcer calls for all swimmers to enter the water, jump straight down next to the blocks. The purpose of this is to prevent water from going up your nose, which wastes a lot of energy and time when you are preparing to compete in a stroke that is difficult for most people.
2. Place your palms away from you and flat against the metal bar below the blocks, and grip the bar in this position. If you grip with your hands turned the opposite way, it becomes difficult to leave the blocks in a streamlined position.
3. Position your feet flat on the side of the pool. If the wall of the pool is too slippery for you to be able to keep your feet flat, try to grip with your toes, if possible.
4. Hoist yourself up into a crouched position. Push against yourself with your feet and bend your elbows so that you can pull yourself up higher. Bend your back forward and tuck your head. Doing these things will help you to get more power and arc when you push off off the wall.
5. When the horn sounds for you to leave the blocks, push yourself off the wall hard, using all the power you have in your legs and arms. Arch your body as you leave, as this will make it easier for you to go into a streamlined position and travel faster in the air.
6. When your body goes back under water, go into a tight, streamlined position. Put your arms up over your head and hold them straight out, with your hands overlapping. Begin kicking butterfly-style when you hit the water. Blow out through your nose so that you not get out of breath. Continue this motion until you reach the surface of the water and begin to swim the backstroke.