Fast starts are important for all types of sprinting, whether the competition is on a track or in the pool. Getting out ahead early can make all the difference. According to a study published in the Journal of Sports Science and Medicine, competitors able to produce greater maximal force quickest have the edge.

Researchers had 27 experienced 50 meter freestyle competitors perform two sessions of standing leg extensions and three simulated race starts. Lower body power and rate of force development were strongly correlated to the fastest 10-meter swim times.

True Strength Moment: Like most physical deficiencies, there’s a weight room routine for bringing up this weak spot. Swimmers and sprinters looking to quicken their pace might want to read today’s Performance Blog post at ABBperformance.com