I’ve always believed that races are won and lost in tiny margins — the split-second decisions, the angle of a push, the timing of a breakout. Over the years coaching youth squads and masters swimmers at Bishopsworth, I’ve seen the 100m freestyle start transformed by targeted land work and reaction training. Plyometrics and reaction drills don’t just make you jump higher; they make you move faster from the block and convert that force into forward momentum in the water.
Why plyometrics and reaction drills matter for the 100m free start
The 100m freestyle start is essentially a short power sprint: you need explosive force off the block, quick reaction to the gun, and immediate hydrodynamic entry and breakout. Plyometrics improve the rate of force development — how quickly your muscles produce power — which is more relevant to a start than maximum strength alone. Reaction drills, meanwhile, train your nervous system to translate auditory or visual cues into movement with less delay.
Combined, these elements reduce your reaction time, increase block velocity, and improve takeoff angles. For a typical club swimmer, shaving 0.2–0.5 seconds off a start is realistic after several weeks of focused work — and that can be the difference between a final and a medal.
How I structure a 6-week start-focused plan
I like blocks of 2–3 weeks with increasing intensity and complexity. Here’s the template I use with squads — adaptable for masters and solo swimmers:
Sessions are short and precise: 20–30 minutes twice a week added to regular swim sessions. You don’t need to replace swim volume — you supplement it.
Warm-up and safety
Never start plyometrics cold. I insist on a 10–15 minute general warm-up: light jogging or cycling, dynamic mobility (leg swings, hip circles), and activation exercises (glute bridges, bodyweight squats). Plyometrics impose high ground reaction forces; knees, ankles and hips must be prepared.
If you have a history of tendon or joint injuries, consult a physiotherapist. Start conservatively with low-impact options such as box step-offs or double-leg bounds, and progress only when technique is flawless.
Key plyometric exercises I use with swimmers
Quality over quantity — 3–5 reps per set for high-intensity jumps, 6–10 for lower-intensity ones. Rest fully between sets (60–120s).
Reaction drills that build faster starts
Reaction drills have to be unpredictable and specific to the stimulus you face on race day. I use both auditory and visual cues:
Putting it together: example session
| Phase | Exercise | Sets x Reps | Notes |
|---|---|---|---|
| Warm-up | Dynamic mobility + activation | 10–15 mins | Include ankle, hip, and thoracic mobility |
| Plyo | Drop jumps | 3 x 5 | Focus on minimal contact time |
| Plyo | Single-leg bounds | 3 x 4 per leg | Control landing; forward intent |
| Reactive | Gun reaction starts (on block) | 6–8 reps | Full recovery between reps |
| Reactive | Light cue starts | 4–6 reps | Mix with auditory starts |
| Transfer | Full starts into 15m sprint | 4 x 15m | Focus on breakout and underwater phase |
Technical points to watch
When I coach starts I focus on a handful of high-impact cues rather than overwhelming swimmers with detail:
How I measure progress
Objective feedback accelerates improvement. I record:
After four weeks you should see measurable reductions in block time and earlier 15m splits if the work is consistent.
Common mistakes and how to fix them
I've seen swimmers do a lot of well-intended but counterproductive things:
If you’re curious to try this with your squad, I’ve posted printable session plans and video examples on Bishopsworth Swimming Club — see the training resources at bishopsworthswimmingclub.co.uk. Bring a stopwatch, a smartphone for slow-motion, and a coach or partner for safety and feedback. A small investment of time and a few focused sessions can turn your start into a consistent advantage.
