The aims of this study were to determine the biomechanical differences between moving relay starts (RS) and individual flat starts (FS) and determine if RS could be improved following a specific training intervention. Following selection to the 2016 Olympic team, four female swimmers underwent a three-week evidence-based intervention which included detailed instruction and visual/performance feedback from both coach and biomechanist. One week prior to the start of the intervention, swimmers underwent a familiarization period and their preferred RS technique was identified. Swimmers took part in testing sessions, before and after intervention, consisting of 3 maximum effort trials to 20m from both a RS and FS. The primary outcome measure was time to 15m (TT15), determined from the feet leaving the block to head crossing 15m. Prior to the intervention, TT15 was moderately greater for RS compared with FS, and results showed entry and underwater segments were less effective with the RS, and therefore became the focus of the intervention. Following the intervention, RS showed large reductions in TT15, entry distance, entry width, and 5-15m time. For FS, there was a small reduction in TT15, with large reductions in entry distance and entry width. RS does not appear to provide any meaningful benefit to take-off, underwater, or swimming velocity in elite female swimmers. Coaches should focus their training on reducing reaction times and improving entry and underwater performance to improve both RS and FS.
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