Ranomi Kromowidjojo Demonstrates Superhero Drill for Starts

In the beneath video, posted on her Facebook on Wednesday, Dutch sprint superstar Ranomi Kromowidjojo demonstrates “superhero starts.”

The 25-year old Kromowidjojo is the owner of 3 Olympic gold medals, including a sweep of the 50 and 100 meter freestyles at the 2012 Olympic Games. She’s also an 11-time World Champion and 14-time European Champion.

If there’s still doubt of her starting credentials, watch the start of the 50 free from the 2012 Olympics below. Kromowidjojo, in the white caps, has the best start, and leads the race virtually wire-to-wire, thanks in part to her powerful start.

(Racing begins around the 4:00 mark).

https://www.youtube.com/watch?v=0NtPIH_JEiE

The video, shown in slow-motion, really highlights why this drill is so valuable for training power on starts.

To do this drill correctly, a swimmer extends one leg behind them fully in alignment with their back, as well as the opposite arm. the other arm is extended backward in parallel with the body, and front-foot remains in a normal starting position, toes over the edge, with their knee slightly bent. Once the swimmer has stabilized themselves in this position, they begin to roll forward, and eventually explode off the block, isolating the motion of the front-foot.

There’s a lot of good things going on with this drill:

1. She focuses on using her core to stabilize herself on the blocks and be fully balanced.
2. Emphasizes exploding off of the front foot that generates much of the power in the start (easily forgotten when using the starting wedge).
3. Helps develop smoothness and fluidity in the start – that “athleticism” that elite swimmers have.
4. Requires the use of the ‘front surface’ of the block to completely finish the start.

Watch the video below. (Click here if video doesn’t appear)