Quick Dip: How Can I Stay Calm Behind the Blocks?

A short read for the car journey

Category: Mindset  | Read time: Under 2 minutes

You are behind your lane, your race is next and suddenly everything feels louder. It can be tempting to watch the other swimmers and wonder how fast they will swim.

Give yourself a short, familiar routine to follow. Knowing what to do next can help you keep your attention on your own race.

Check your hat and goggles are comfortable. Once they feel right, leave them alone rather than adjusting them again and again.

While you wait, notice if you are pulling your shoulders up or clenching your hands. Let them relax and breathe gently, without forcing big breaths.

Remember one short reminder agreed with your coach. “Tight streamline” might help you think about the shape you want after your start. Choose something you have practised, so you know what it means.

Keep listening to the officials. If there is a delay, wait for their instructions and return to your routine. You do not need to copy what the swimmer beside you is doing.

Practise your routine during race-start practice at training. Keep it simple enough to use even when the pool is busy.

You can feel nervous and still be ready. The routine gives you something useful to do while you wait.

Ask your coach: Can we practise a short routine for the moments before my start?

Created by Basingstoke Bluefins Coaching Team