29 ju l y- au gu st 20 19 flat Flat-Back Start This is also just as it sounds: a start with a flat back. To keep your back flat, you may wish to look slightly up after positioning the wedge. The advantage is that after taking your mark, your hips are a little closer to the wall and your head and shoulders are already farther down the pool than with a curled-back start. The disadvan- tage is that it’s tough to get your take-your-mark position right to make sure you can take advantage of a less complicated sequence of movements. Keep the following in mind when doing a flat-back start. • Set the wedge closer to the top of the water if you’re strong and a little lower if you find it more comfortable. • As with the curled-back start, your feet should be about shoul- der-width apart for stability. • In the set position, keep your back flat. Draw your shoulder blades together. • On the take-your-mark command, pull yourself up, being sure to keepyourheadupandshouldersfartherdownthepoolthanyourhips. • As with the curled-back start, make sure your upper body is mov- ing down the pool before you push off with your legs. PRACTICE, PRACTICE, PRACTICE The first time you use a backstroke wedge shouldn’t be in compe- tition. Practice using one before race day. If you don’t have access to a backstroke wedge during your workouts, here are a few things you can do. • It’s fairly easy to simulate using a backstroke wedge if you have a pool with a gutter system you can curl your toes over. • Find the least-attended warm-up times during a meet to maximize your number of chances to try out a backstroke wedge, even if it’s on a day you’re not racing or are racing late in the day. • If there’s a cool-down session after the day’s racing, try to hop in and do a few starts prior to the next day’s racing. You should ask the officials whether this is OK. • Volunteer at a USA Swimming, summer league, or high school meet. Not only is this great for the swimming com- munity, but you might be able to get the host coach or meet director to allow you to get in a few starts using the wedge, and they might be willing to provide a few pointers. Perfecting your start with a backstroke wedge takes time. Don’t give up if your first few attempts result in a back smack or tush push. A well-executed backstroke start with a wedge will be well worth the time and effort it takes to perfect. A longtime member of the Coaches Committee, Scott Bay is the head coach of Central Florida Y Masters and received the U.S. Masters Swimming Coach of the Year Award in 2016.