Training Drills
FREE |
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Xleg | Force body rotation |
OK, LongHorn, Fist | Feel pull from forearm and enhance feel on palm |
Deadman | Isolate and work underwater pull |
Zipper | Elbows up and forearms against the water |
Scooter | Rotation and timing of pull |
Tennis Balls | Catch and pull of stroke keeping pressure on ball |
Poles | Elbows up and correct underbody crossover |
K-Up | Eatch and timing of stroke |
12/1… 3/3 | Timing of stroke and initiating kick to hip roll |
Lane Pull | High elbow and front quadrant swimming |
Partner Drag | Hip rotation to create strong pull |
Wall Tap | Finish with heel of hand |
Run | Practice front quadrant pull in vertical plane |
Mid Quad | Maintain high elbow as transition pull to push |
Cups | Maintain high elbow and forearm pull thru out pull |
Big / Lil Kick | Stretch hip flexor, use hip and glute to kick |
Vertical kick | Small kick keeps shoulders up |
Kick board war | Small kick has power |
1 arm pull breathe opposite side | Rotation |
3/3/3 | Focus on equal rotation and pull |
Bilateral Breathe | Rotation |
Paddles HOLD | Equal pressure thru out entire pull |
Paddles FOREARM | Use forearm as pull fulcrum |
Salute | High elbow, entry and catch |
Head tap | Entry postion |
Flutter kick one leg up | Stability and glute kick |
Shark tail | Elbow up for recovery |
Sweet Spot | Correct body position on side not stomach |
Front skull | Use upper back thru hands to create power at catch |
Fulcrum paddles | Wrist steady to hold water from palm |
Skank Walk | High elbow thru out |
Corkscrew | Use hip for rotation not head lift and roll |
Feet first free | Find water, feel push |
OK-overkick | Generate momentum from kick and set tempo |
Partner swim with board | Correct cross over |
BACK |
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12/1… .3/3 | Timing of stroke and entry with kick, rotation |
30, 60, 90 | Timing of stroke and entry with kick and rotation |
Chix Wings | Mid pull with elbow down and forearm pushing |
Clock | Timing of stroke with kick and stability |
Lane Pull | Entry point of stroke and catch to push |
Big / Lil Kick | Stretch hip flexor, kick from glutes |
Heel Wall taps | Kick from glutes |
K Up | Timing and stability |
Feet first back skull generate | Power using hands and wrist |
Tennis balls | Maintain power thru out pull |
Cups | Maintain hand position and pressure on water |
BREAST |
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Opposite arm and leg | Timing of pull and kick |
Fast hands | Catch and recovery to thrust body undulation fwd |
Elbow Squeeze | Lift of stroke to create undulation |
Breast arm / free kick | Turnover of stroke |
Breast arms / fly kick | Undulation to drive glide forward |
Xleg | Force undulation to move fwd |
Porpoise | Undulation from hip not head |
Knee bands | Kick from feet and knees |
Wall Push ups | Use upper back for pull |
Windshield wiper skull use | Forearms to generate pull with high elbow |
Rockets | Explosion of kick with streamline glide |
FLY |
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Rockhopper | Underwater pull |
1 arm breathe side | Timing of stroke with kick |
1 arm breathe front | Timing of stroke and breathe with kick |
1 arm free / fly kick | Learn pull associated with free |
Fly arms / br kick | Get undulation to allow for breath |
Alt fly kick and br kick | Keep hips up with pull |
Skull | Create power in conjunction with hips to breathe |
BIG / Lil | Use core not head fast and snappy ontop water |
Flockets | Timing of kick with mid stroke thrust |
FINS | No kick increase surface area so feel push for hips |
Porpoise | Undulation of body |
Lane line over under | Undulation |
Butt thrust on wall | Use core to generate movement not head |
Fast fly arms | Turnover and no drive down |
Any stroke can be swam with items below to isolate component of stroke | |
Cups | |
Paddles | |
Fins | |
Tennis balls | |
Vertical kick | |
Skull | |
Snorkel |