Start Like Dressel
Technical Breakdown of Caeleb Dressel’s Start Technique
Introduction: Caeleb Dressel is renowned for having one of the most explosive starts in competitive swimming. In race after race, Dressel “exploded to an early lead, often up to a half-body length” within the first 15 meters . His dominance off the blocks and through the underwater phase is so pronounced that coaches and analysts often cite his start as a key to his sprinting success . Below is a detailed technical breakdown of each component of Dressel’s start – from his stance on the block through the breakout – as well as insights into the training methods and drills that have helped him develop this extraordinary skill.
Stance on the Block and Set Position
Dressel employs a track start (one foot forward at the block edge and the other back on the wedge) with an emphasis on a high hip position as he takes his mark. When crouched on the block, his hips are kept “nice and high,” which “elongates the hamstring and gets the leg ready to fire,” according to his former coach Jason Calanog . This high-hip stance essentially pre-loads tension in the hamstrings, so the legs can spring into action without delay. Calanog notes that swimmers tend to get a quicker reaction time with this kind of hip placement, since a low hip forces the muscle to “react and then fire,” whereas a high hip keeps the muscle taut and primed for an instant push-off . In Dressel’s case, his hips are actually set slightly behind his front foot (a “back-loaded” stance) – a style sometimes called a modified slingshot start . This means Dressel’s weight is shifted a bit toward the rear leg, contrasting with some other elite sprinters (like Florent Manaudou) who keep hips directly over the front foot . By back-loading his start, Dressel may sacrifice a few hundredths of a second in leaving the blocks, but he gains far more in sheer power and acceleration off the blocks . In other words, his start is optimized not just to react quickly, but to explode with maximal force – the goal is to be the first to 15m, not just the first off the blocks .
Reaction Time and Block Explosion
Despite his incredible quickness, Dressel’s raw reaction times (the time from the start signal to when his feet leave the block) are good but not always the absolute fastest in the field – typically around 0.60 to 0.65 seconds, which is world-class but not unheard of . In fact, at the 2017 World Championships, Dressel’s reaction in the 50 m freestyle final was 0.62 s – only the 3rd-fastest of the finalists – yet he still “pummeled everyone on the starts” and had a clear lead by 15 meters . This apparent paradox is explained by his technique: because of his back-loaded stance and high power output, Dressel generates tremendous force in the push-off. He effectively trades a marginal bit of reaction time for a more explosive launch. The result is that once he does push, he leaves the block “like a missile” , attaining superior speed and distance in the air compared to his competitors. His legs, core, and arms all contribute to a unified blast off the blocks. Notably, Dressel actively uses his arms during the start – he doesn’t merely hold the block for balance. At the starter’s signal, he pulls back on the block with his arms and then drives them forcefully overhead as he leaps, creating a powerful “coupling motion” that adds momentum to his dive . Dressel himself has said he makes sure his “arms do as much work as my legs” on the start . This coordinated full-body effort – fast reaction, mighty leg drive, and an aggressive arm swing – is what gives Dressel such incredible propulsion off the blocks .
Flight Phase and Entry
Once airborne, Dressel optimizes his flight trajectory and body position to carry as much speed as possible into the water. Because he uses a track start, his legs leave the block one after the other rather than simultaneously, so initially his feet are staggered. Rather than this being a flaw, Dressel turns it to his advantage: the rear (track) foot kicks upward slightly as he drives forward, which “creates a more steep angle of entry” into the water, according to Calanog . In practice, this means Dressel enters at a sharp angle, traveling deep enough to avoid excess drag at the surface but still carrying forward momentum. He aims to “dive into the water using the same small hole” from fingertips to toes – in other words, a tight, streamline entry with minimal splash. Photographic analysis of his start often shows an impeccably straight body line as his hands, head, torso, and toes slice through a single point of entry. This clean entry is critical: by minimizing drag and turbulence as he breaks the surface, Dressel preserves more of the speed generated on the block. Additionally, his arm swing on the block sets him up in a fully extended streamline position in mid-air, with arms reaching forward and head tucked, ready to hit the water at optimal alignment. A commentator noted Dressel’s “full forward extension of the arms at entry” and tight hand position (fingers and thumbs together) that help ensure a clean line into the water . The combined effect of these techniques is a long, powerful dive: Dressel covers a lot of distance in the air and enters the water with high velocity and excellent angle – the perfect setup for his signature underwater phase.
Underwater Dolphin Kicks (“Fifth Stroke”)
Dressel’s prowess off the blocks continues underwater, where he employs lightning-fast dolphin kicks in a tight streamline. This underwater phase is often called the “fifth stroke” of swimming, and Dressel has arguably the best in the world . In fact, measurements show he reaches the 15 m mark in roughly 5.0 seconds off a start – an astounding pace made possible by his underwater technique. One key to Dressel’s underwater speed is that he generates power on both the down-kick and the up-kick of his dolphin kick. Most swimmers produce a strong downward kick but treat the upward kick as a mere recovery motion. Dressel, by contrast, has a very strong up-kick and uses it for propulsion . This did not happen by accident: “He’s been working on it for years, with slow, perfect kicks in practice,” Calanog notes, emphasizing that Dressel deliberately trained his dolphin kick technique to strengthen the usually-neglected up-kick . Biomechanically, his kicks appear extremely compact and fast, with minimal knee bend and a lot of core engagement – resembling a true dolphin-like motion.
Another unique aspect of Dressel’s start is how he initiates his dolphin kicks after the dive. Many swimmers immediately drive their legs downward upon entry (“entry kick”) to get moving. Dressel often does the opposite: upon hitting the water, he initially holds his legs straight and toes pointed in streamline, gliding momentarily before initiating his first kick as an up-kick rather than a down-kick . This subtle technique – described by coach Gary Hall Sr. as a “check swing” – means that Dressel’s first propulsive motion underwater actually starts by lifting his feet upward after the brief glide . By not pressing down right away, he keeps a tighter body line for a split second longer, which may reduce drag and better preserve his carry-over speed from the dive. Then, when he does begin the dolphin kicks, they are rapid and perfectly aligned. Dressel typically performs about 6 full dolphin kicks off each start (the exact number can vary slightly by race), utilizing the permitted 15 m of underwater travel to build speed. Throughout these kicks he maintains a rigid streamline (arms squeezing his head, core tight) to ensure all the kick energy translates into forward motion . Coaches frequently highlight how tight Dressel’s streamline is and how well he maintains velocity through this phase . Indeed, Dressel’s combination of explosive kicking and hydrodynamic form means he often gains ground on his opponents underwater, even after already leading from the dive.
Breakout and Transition to Swimming
The breakout – when a swimmer transitions from underwater kicking to surface swimming – is a critical moment that can make or break the advantage of a great start. Dressel executes his breakout with precision and impeccable timing. Rather than simply stopping his kick and then taking a stroke, Dressel “dolphin kicks into his first stroke”, effectively synchronizing the final kick with the beginning of his freestyle pull . In practice, as he approaches the 15 m mark and is ready to surface, Dressel’s final dolphin kick (usually an upward kick) overlaps with his first arm pull. This technique was also observed by analysts in his 50 m races: Dressel “initiates his first freestyle pull with the final dolphin up-kick, not the final down-kick” . By initiating the pull a fraction of a second before finishing the kicking cycle, he carries his underwater momentum directly into his swim stroke. The result is a “buttery” smooth breakout with virtually no pause or loss of speed – he is already at top speed when his head and arms break the surface. For context, other elite sprinters often start their first stroke slightly later; for example, Olympic medalist Bruno Fratus typically begins stroking on his last up-kick but omits the final down-kick (doing about 4 dolphin kicks total), whereas Florent Manaudou might take 7 kicks and start his pull on the last one . Dressel tends to take about six powerful kicks before breaking out, timing things such that his first arm stroke hits as his last kick finishes . This ensures no “dead spot” in the transition: he goes from underwater kicking at high speed to over-water stroking at high speed, with his body already at the surface and plane of swimming. Dressel also positions his head and chest perfectly during the breakout – rising gradually so as not to create excess drag or splash. A poorly executed breakout can squander a good start (for instance, by lifting the head too early or too abruptly and creating drag), but Dressel’s breakout is well-controlled and seamlessly integrated into his swim. By the time he takes his first few freestyle strokes, he’s still ahead of the field, maintaining the momentum generated from the block and underwater. In summary, Dressel’s breakout technique exemplifies converting underwater velocity into surface swimming speed with no energy wasted, allowing him to launch into the first stroke cycle at top speed .
Training Methods and Drills for an Explosive Start
Dressel’s explosive start is not just a product of talent – it is the result of specific strength training, technique work, and countless repetitions in practice. Coaches and biomechanical experts have pointed out several factors in his training that contribute to his phenomenal start:
Strength & Power Training: Dressel’s start is often described as inherently a dryland feat – it demands strength and explosive power developed outside the pool . Dressel and his coaches have put significant focus on building lower-body and core power. For example, former coach Gregg Troy revealed that Dressel’s vertical jump improved to about 41 inches (104 cm) in training – an indicator of tremendous leg power. In a since-deleted video, Dressel was seen power-cleaning 260 pounds from waist-high blocks, showcasing the kind of explosive strength he has developed . This weight-room work (Olympic lifts, plyometrics, and other explosive exercises) directly translates to launching off the blocks with greater force. “The start is inherently a dryland activity… the explosiveness necessary for a fast and powerful start is developed in the weight room,” notes one analysis, underscoring why Dressel’s athleticism on land is so important . In short, Dressel trains like a land-based power athlete (e.g. sprinter or jumper) to build the strength that he then channels into his swim start.
Core and Mobility Training: A strong core is essential for holding a tight streamline and executing dolphin kicks with amplitude and control. Dressel incorporates extensive core workouts into his regimen . (In fact, he has shared some of his core circuits publicly, put together by his strength coach.) This focus on core strength helps him maintain that rigid body line during flight and underwater, preventing energy leaks due to body bending or wiggles. Flexibility and mobility (especially in ankles, hips, and shoulders) are also crucial – Dressel’s ability to point his toes (for minimal drag) and arch through his dolphin kicks comes from having both strength and flexibility in those joints. While specific mobility drills are less publicized, it’s known that elite swimmers like Dressel work on ankle flexibility (for a better fin-like kick) and shoulder mobility (for a tight streamline and vigorous arm swing). His “slow, perfect kicks” practice, as mentioned earlier, not only built strength but also ingrained excellent range of motion and technique in his dolphin kick .
Repeated Start Practice: Perhaps most importantly, Dressel and his coaches practice starts relentlessly. Unlike many swimmers who only focus on starts before big meets, Dressel has rehearsed starts virtually every day for years . Jason Calanog noted that at Bolles (Dressel’s high school program), starts were given attention daily – a philosophy carried into his University of Florida training under Gregg Troy. One of Troy’s favored sets for sprinters was repeated dive sprints: for example, Dressel would do 60×25-yard sprints from a dive @ 1:00 interval . In practice, Dressel could hit ~8 seconds for a 25-yard sprint to the feet on each rep – an astonishingly fast pace maintained across dozens of efforts . Such sets force an athlete to perfect their dive, streamline, and breakout under fatigue and build unparalleled consistency. By accumulating hundreds of quality start repetitions, Dressel honed every aspect of the skill: the block setup, the mental reaction to the gun, the dive trajectory, and the feel of the underwater kicks and breakout. This volume of practice means that on race day, his start is almost automatic and extremely reliable under pressure.
Technical Drills and Feedback: To fine-tune his start, Dressel has used various drills and technology. Coaches often use video replay (including underwater cameras) to analyze his dive and underwater phase frame-by-frame, ensuring that his angles and timing are optimal. Drills might include practicing jumps onto boxes or off-sided platforms to simulate block pushes, working with resistance (e.g. stretch cords attached to the blocks) to overload the start, or doing partner-assisted reaction drills (as some sprint groups do with lights or auditory cues) . There’s evidence that his training addressed common start mistakes – for instance, avoiding leaning back too much on the block (which can slow the reaction) . Instead, Dressel keeps a forward-focused posture (even though his hips are back, his shoulders and center of gravity remain poised to drive forward, not rocking backward). All these methods, combined with expert coaching feedback, have polished Dressel’s start into a world-class weapon.
Coaching and Analysis Insights
Elite coaches and commentators have heaped praise on Dressel’s start and provided insight into what makes it special. Jason Calanog, who coached Dressel in his teen years, attributes much of the success to biomechanics and deliberate training: high hip positioning, using the arms, and years of practice on underwaters . He explains that many swimmers neglect their arms on the start or fail to build a strong up-kick, whereas Dressel excelled by focusing on those details . Gregg Troy, Dressel’s college coach, emphasizes Dressel’s athleticism – noting improvements like the 41″ vertical jump – and work ethic in doing extremely demanding start sets . Troy’s training philosophy for Dressel combined old-school volume with explosive training, resulting in a swimmer who could out-start the world repeatedly, even under fatigue. Biomechanical analysts, such as Olympic gold medalist Gary Hall Sr., have broken down Dressel’s start on platforms like The Race Club. Hall highlights unique elements like Dressel’s “check swing” delayed first kick and his timing of the breakout stroke, which are subtleties that add up to a superior performance off the blocks . He remarks that Dressel’s “incredible propulsion off the blocks and a fast dolphin kick” allow him to “beat everyone on the start…by a lot” . Even veteran swim commentators during broadcasts (e.g. Rowdy Gaines) often marvel at how Dressel is clearly ahead by the moment his head pops up, underscoring that his 0–15 m segment is arguably unmatched.
In summary, Caeleb Dressel’s start technique is a masterclass in explosive biomechanics and meticulous training. From a perfectly poised stance (high hips, weight back) to an overwhelming leg drive and arm pull at the gun, from a clean, narrow entry to killer underwaters and a seamless breakout – every phase is optimized. Dressel has married raw power (built in the gym and in practice) with technical finesse (honed through countless repetitions and coach input). The result is a start that often gives him a decisive advantage: by the time he takes his first stroke on the surface, he’s already ahead – and in a 50 m sprint, that makes all the difference. His approach shows how a sprinter can maximize the start through both physics and practice, and it’s why many consider Dressel’s start the gold standard in swimming today .
