Effects of an 8-week long-step start training programme intervention on relay performance in collegiate male swimmers: A single-arm study.

We investigated the effects of an 8-week long-step (LS) relay start training programme on start kinematics, changeover time (COT), time to 5 m, lower-limb isokinetic strength, and perceived fear in 10 collegiate male swimmers. Following the training, COT significantly decreased from 0.31 ± 0.21 s to 0.05 ± 0.16 s (p = .034, g = -1.63). Time to 5 m also significantly improved from 1.17 ± 0.23 s to 0.94 ± 0.13 s (p = .031, g = -1.66). Vertical centre of mass displacement during the block phase decreased significantly from 0.34 ± 0.04 m to -0.03 ± 0.04 m (p < .001, g = -6.78). Specific isokinetic strength (front leg extension [1.16 to 1.58 Nm∙kg-1] and back leg flexion [0.55 to 1.05 Nm∙kg-1] at 300°∙s-1) increased significantly, and improvements correlated with back leg flexion strength. In conclusion, the training enabled swimmers to acquire the LS technique, resulting in elite-level COTs and faster 5 m times with a gliding technique through biomechanical and neuromuscular adaptations.     .