Most swimming races begin from starting blocks, and the power competitors use to dive into the water can make a big difference in their finish time. A study published in the Journal of Strength and Conditioning Research investigates one training protocol for boosting start performance.
Ten swim team athletes were assessed before and after 9 weeks of loaded plyometric long jump training. The program significantly increased lower limb peak torque and rate of force development. This helped them improve starting takeoff velocity by an average of 16% and velocity entering the water by around 22%.