Startdrills

Startdrills is a category of training exercises used by coaches to improve the starting phase of movement, particularly the transition from a stationary position to forward motion. In practice, startdrills target the elements that influence early acceleration, including setup, reaction to a start cue, leg drive, and body position during the initial meters.

The term is used across competitive sports, most commonly in sprint athletics and swimming, but it is also applied in other activities requiring rapid starts. The goal of startdrills is to reduce start time and increase the efficiency of the first strides, recognizing that the start often accounts for a large portion of overall performance in short events.

Typical drills vary by sport but share a focus on explosive initiation, timing, and position. In track, drills may include block-start practice with emphasis on knee drive, three-point start drills from a low stance, and kneeling-start progressions that advance toward full sprint. In swimming, start drills emphasize a tight streamline, a rapid breakout, and a clean transition into the breakout phase. Some sets combine reaction cues, such as auditory signals, with progressive tempo increases and distance targets.

Implementation generally follows a progression from technique-focused work to speed-focused work, beginning with unloaded or light resistance and gradually increasing intensity. Equipment commonly used includes starting blocks, resistance bands, and timing devices. Coaching cues emphasize safe technique and proper alignment to reduce injury risk.

Performance outcomes are tracked with metrics such as start-to-10-meter or start-to-20-meter times, reaction time, and video analysis. Startdrills are typically integrated into warmups or dedicated practice blocks and are adapted to the athlete’s sport, level, and goals.