Archive | Drill

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How to teach Beginners to Flip Turn

Competitive swimming training is usually done in a swim pool, and that means endless laps! Every time we get to the wall, the most efficient and fast way to turn around and continue swimming is the Flip Turn. Lets break it down into 5 steps: The approach The Flip The plant Take-off Streamline What we […]

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Swimming Game – Champion Swimmer

Advanced swimmer game: Have each lane pick one “champion” that will participate. Do not tell the swimmers what stroke or activity they will be doing. After each lane has chosen a Champion, tell them what they will do.  EXAMPLE: Champions must swim a 50 Freestyle with flip turn and correct streamline. If the champion passes […]

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Swim Drill – Butterfly continued with Water Drills

Butterfly continued with Water Drills Head Lead Body Undulation– Arms In the Saddles.  Grow the Neck, keep the ribs down, the bellybutton in and up, and the shoulders away from the ears. Do not kick or use legs.  Press the Lungs slightly down into the water and let the energy flow through the body.  Head […]

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Swim Drill – Butterfly

  Butterfly Butterfly is a Short Axis Stroke and the Power  comes from Rhythm especially Rhythm in Front. We must first establish The Line by making our spine as long as possible.  We then manipulate Posture, Line and Balance slightly above and slightly below the line, manipulating the extended spine by flexing. Caution must be […]

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Swim Drill – Breaststroke drills continued

Breaststroke drills continued Triple Kick – Conditioning Drill! 3 kicks per arm cycle.  Hold Ttfe Line!  Breathe in The Line! Breaststroke Kick on Back – Arms over head, keep hips at The Line and hip angle wide open, drop heels towards the bottom of the pool.  Don’t let knees come out of the water (hips […]

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Swim Drill – Breaststroke

Breaststroke Breaststroke is a Short Axis Stroke and the Power comes from Rhythm especially Rhythm in Front. We must first establish The Line by making our spine as long as possible.  We then manipulate Posture, Line and Balance slightly above and slightly below the line, manipulating the extended spine by flexing.  Caution must be taken […]

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Double Arm Back

Swim Drill – Backstroke with Water Drills continued

Backstroke with Water Drills continued Arm Lead with “L” Drill – Positioned on one side, with one arm straight forward and the other arm above the water at the halfway point of the recovery phase. The armpit is the Balance point. Try to Grow the Neck, keep the ribs in, Press the. armpit into the […]

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Swim Drill – Backstroke continued with Water Drills

Backstroke continued with Water Drills Head Lead Balance Drill on Back-Arms In the Saddles (elbows in and next to the ribs, hands hang down relaxed). Try to Grow the Neck, keep the ribs down, the bellybutton in and up, and the shoulders away from the ears. Press the Lungs slightly down into the water to […]

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Swim Drill – Backstroke continued with Land Exercises

Backstroke continued with Land Exercises Be more aware of the Core Area than the extremities. Core Area will determine bodyline, extremities are for Balance, Transfer of Energy, and Propulsion. Establish The Line before you focus on what the extremities are doing. Key points in establishing The Line include Growing the Neck, look towards the feet […]

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frozen banana

Swim Drill – Backstroke

Backstroke Backstroke is a Long Axis Stroke and the Power comes from hip Rotation. We must first establish The Line by making our spine as long as possible. Unlike freestyle, the spine in backstroke is not perfectly straight, but slightly curved like a Frozen Banana. To achieve the Frozen Banana position Press the breastbone into […]

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Swim Drill – Freestyle Continued

Freestyle Continued Power comes from Rotation!  Just like walking, we set an Anchor, then we Vault our body past the Anchor, Rotate on to the other side, then release the Anchor and repeat.  This should make freestyle a light, Rhythmic stroke. The arms are an extension of The Line first, and tools for Balance second.  […]

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Swim Drill – Freestyle

Freestyle Freestyle is a Long Axis Stroke with emphasis on the Front Quadrant and the High Side. In a Long Axis Stroke the Power comes from Rotation.  We must first establish The Line by making our spine as long and straight as possible.  The longer and straighter we make our spine, the more Power we […]

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Swim Drill – Land Exercises and Water Drills

Land Exercises and Water Drills Land Exercises: Shrink Neck, Shrink Spine – Lay on back, knees up, feet on floor, arms at sides, back arched. Grow the Neck, extend head up through the monkey bump (protruding part of the back of the head), and Grow the Spine, flatten the back, pull bellybutton in towards spine, […]

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Swim Drill – Balance and Natural Position

Balance and Natural Position There are three non-articulate (non-moving)  major blocks in the body:  The Head  Block, The Rib Block, and the Pelvic Block… we do have a tiny bit of articulation in the Rib Block.  Each block is separated by an articulate (movable) coil.  The Neck Coil is located between the Head  Block and […]

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Swim Drill – Spine and Core

Spine and Core We are land based creatures, with curves in our spines at the lower back and neck to absorb shock while walking, running, jumping, etc. To become successful water based creatures, we must try to eliminate our land based curves and establish proper swimming position called “The Line”. In swimming there are Long […]

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