With NCAA championships beginning, the importance of relays couldn't be more emphasized. If you look at the past NCAA champions, you'll note most of the team champions have great success with relays. Therefore, mastering the relays is essential for long-term success.

Obviously, improving your swimming results in faster relays, but relay exchanges are another avenue for performance. After your swimming, the next place for potential improvement is the relay start.

Allan Phillips of Swimming Science has discussed relay starts previously, but one area he didn't discuss was the possible benefit of dryland for improving your relay start. Before we get into how the long jump can enhance your relay exchange, I must state, practicing your relay start is the best means of improvement. Yes, although I'm a big advocate of dryland, doing the actual relay start is the best method for improvement, yet they are rarely practiced outside of taper meets on most teams. However, relay starts may also benefit from dryland, as the block phase directly correlates with dryland activities. Yet, knowing which exercises correlate most with the start is unclear, luckily this piece outlines a few exercises for an elite relay exchange. 

Although this article emphasizes the long jump, knowing how to squat properly is a prerequisite. 

Squat

Preparation

Stand with arms extended forward, with your feet and knees approximately shoulder width apart. You can have your feet slightly turned out, or straight ahead..

Execution

Squat down by bending hips back while allowing knees to bend forward, keeping your back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.

Comments

Keep your head facing forward, back straight, chest high, and feet flat on surface; equal distribution of weight through forefoot and heel. Knees should point in the same direction as the feet throughout the entire movement. Arms positioned forward to allow torso to be positioned more upright

Long Jump

The standing long jump correlates most with the relay exchange. However, the set-up of this exercise depends on the swimmer's starting style. For example, if you do a static, double footed relay start, then you should practice your long jump with your feet starting in the same line. If you perform a single or double step on your relay start, consider doing a similar approach on your long jump. No matter your starting style, mimic this approach as much on land and safely perform long jumps. Just remember, if you can't perform a safe body weight squat, learn these basics first, then progress to the long jump:

Instructions

Preparation

Stand behind tstarting line in a position similar to your relay takeoff. 

Execution

Squat down rapidly, throwing your arms down and then forward as you jump forward as far as possible using double arm swing. Upon landing, break from the knees and hips, absorbing the impact. Don't allow the knees to move forward or inward on the landing.

Comments

Use both upper and lower body movements.

Summary

Although the long jump is the most beneficial dryland exercise for a relay start, it doesn't mean it is the only effective exercise. If you're looking for the best exercise for you, consider hiring someone who knows dryland for swimmers or hire a personal trainer with a swimming background, as mobility or motor control may be limiting your relay start performance. Also, realize the block phase is just one aspect of the relay start and improving your entry and underwater phase are best accomplished with actual relay start practice, so make sure you practice at race speed!