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find it hard to succeed; they find it hard to stop trying." – TRS
Coaches |
Basic Balance Skills
- Prone (on stomach)
- Supine (on back)
- Head Lead Sweet Spot
- Hand Lead Sweet Spot
Active balance drills
- Start on stomach, rotate to side, balance, back to center, balance
- Start on back, rotate to side, balance, back to center, balance
- Active balance on stomach (rotate side to side- no stop at center)
- Active balance on back (rotate side to side – no stop at center)
- 180 degrees active balance (starting nose down-go to nose up other side)
- 360 degrees active balance (combining all )
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Body Position
While swimming freestyle the body should be in a straight position stretching as long as possible. Swimming taller by lengthening your body is the best way of swimming freestyle. The body should also remain in a balanced position with the sensation of swimming downhill. Power comes in the stroke from switching from one side balanced position to the other. Remember that freestyle is not swum on your stomach; it is swum on your sides.
Arm Action
All motion with the arms should be done in a relaxed and easy manner. The arm starts with the entry of the hand in front of the head. The hand extends forward as an extension of the body rotating from side to side. After the hand has reached its full extension it anchors in the water and allows for the body to come past it. Try not to pull your hand back to your body rather leave your hand in the forward position and have your body move up to it. The hand should finish past the hip rounding off and recovering forward.
Kicking Action
The kick comes through the hip down to the extended toes. The kick should be a steady and propulsive action that is timed to the rhythm of the body. It is important that the kick remain within the shadow of the body.
Timing
The timing is centered on a rhythmic rotation of the core body. The lead arm extends forward until the recovery arm reaches the front quadrant of the body. When both hands are in the front quadrant position the lead hand hooks in as the recovery arm enters and extends forward. While all this is happening there should be a kick timed into the stroke.
KEYS
Swim taller.
Learn flow before speed.
Balance ~ Stay effortlessly horizontal.
Master your SWEET SPOT.
Skate on your side.
Stay connected. ~ Make arms and hips seem as one.
Swim downhill.
Hide your head. ~ Use natural head position (as when walking).
Swim in the front quadrant.
Kick silently.
Glide between strokes.
Keep a stroke count and try to decrease it as you lengthen your strokes.
Lean into your long, effortless strokes. |
Body Position
Much like the freestyle stroke the backstroke is swum in a balanced position lengthening the body as much as possible. Throughout the stroke the body rotates around an axis from a side balanced position to the opposite side balance position. The head is in a neutral position so the water is at the forehead, and does not move at all in the stroke. It is also very important to establish a breathing pattern while swimming.
Arm Action
The arms unlike the freestyle are in direct opposition. While the lead arm is extending forward into the catch position the opposite arm is finishing at the hip. The beginning of the stroke occurs at the entry where the hand enters with the pinky finger first.
Kicking Action
This is a stroke where an underwater dolphin kick can be utilized at the start and off of each wall. During the swimming portion of the stroke the kick is rhythmic and starts at the hip. The knees will be bent slightly and remain under the water at all times.
Timing
Again like freestyle the legs and arms are timed around the rotation of the body from one side balanced position to the other. The lead hand enters and extends forward when it has reach the maximum extension the hand travels downward 8-16 inches under the water to the catch position. At this time the body rotates to the other side while the opposite hands recovers straight up.
KEYS
Keep a neutral head alignment ~ nose up ~ resting on a pillow.
Keep hands opposite one another.
Enter at 11 o'clock and 1 o'clock.
Exit thumb first. ~ Enter little finger first.
Swim on your side. ~ Move from Sweet-Spot to Sweet-Spot.
Use your core body to switch from glide to glide.
Keep a rhythmic breathing pattern.
Work the sub-surface off the walls on starts and turns.
Lean into your stroke. Balance on your shoulders.
Count your strokes, and work on reducing your count. |
Body Position
The most important concept in breaststroke is the feeling of swimming with your core body using your bigger stronger muscles to generate power. The chest will press in the beginning of each stroke allowing the hips to rise to the surface. Ass the stroke continues the hips come forward toward the anchored hands.
Arm Action
The arm pull starts and stops at the full extension. From the fullest extension position the hands slide out to the corners where they will anchor. From the out sweeping position, the hands point toward the bottom of the pool and begin sweeping in toward the chest. It is critical that the hands continue to pick up speed as they extend forward in a streamline position.
Kicking Action
The heels of the foot are brought up toward the back. When they reach the back the feet are pointed outward. The feet go outward in a circular and downward motion meeting back together to complete the kick. There should be very little space between the knees at all times.
Timing
This is the most critical part of the Breaststroke. The arms start in a streamline position gliding to the corners by pressing in with your chest. From this position the hands are anchored and the hips are brought up to where the hands are. During this phase the legs are sneaking up to the backside and beginning the kick. The arms are swept in and extended forward back to a streamline position. While the hands are traveling forward the kick should be midway and finish while the arms are in streamline.
KEYS
Use your "short axis" for core movement.
Keep a long, streamlined, balanced body.
Look down slightly with your head in line with your spine.
Breathe with body lift rather than chin lift.
"Sneak" your legs up to begin the kick.
"Grab" as much water as possible on the thrust.
Make your pull compact and quick.
Keep your hands where you can see them.
Spin your hands from the "corners" directly through the recovery.
Kick and thrust the hands forward BEFORE your face is back in the water.
Reach full extension in every stroke.
Do NOT use your hands to push water toward your feet. Sweep out and in toward a strong forward drive. |
Body Position
The Butterfly is similar to breaststroke in that the propulsion comes from the motion of the body. The rhythm of the body come from a press and release motion. The stroke begins with the pressing of the shoulders raising the hips up above the water. When the chest is fully pressed in the hands anchor and the hips drive forward to the hands.
Arm Action
The hands enter together shoulder width apart. As they enter they extend forward sliding out to the corners. When they have reached full extension the hands anchor and the body travels past. Finally the hands exit at the hips and recover together to the entry position.
Kicking Action
Fly uses the dolphin kick throughout the stroke. There are two kicks for each cycle one being slightly more powerful then the other. The first kick happens as the arms are extending forward. The second kick comes when the hands are anchored and the hips are traveling forward.
Timing
Timing is the most important aspect of the butterfly. Without a rhythmic timing the stroke can turn into "butterstruggle". When the arms are fully extended as a result of the chest being pressed in the first kick comes. Then when the hands anchor and the hips release the second kick comes allowing the body to gain maximum propulsion. The hands are in the fastest phase of the pull when they are exiting the water. The arms recover with an easy entry guided by the movement of the core body.
KEYS
Use your "short axis" for core movement.
Breathe early in your pull without raising or jutting your chin.
Recover your arms in a relaxed, sweeping motion.
Land forward.
Anchor your hands at "corners" and press the "T" (upper chest), allowing your hips to rise.
Move your body over your hands.
Minimize overt kicking and leg bend. Let your legs follow your body. |
Freestyle Drills:
HEAD-LEAD BALANCE ~ Supine (on your back)
SWEET SPOT ~ Nose up on side knuckles breaking surface
HAND- LEAD BALANCE ~ Balance in sweet spot slide hand up
SKATING ~ Hand lead balance then nose down
UNDERSWITCH ~ Hand passes under the face and roll to sweet spot
ZIPPER SWITCH ~ Hand remains in the water up to wrist
E-Z ANCHORS ~ Sweet spot into skating turn hips back to sweet spot
STOP-STOP-SWITCH ~ Nose up nose down smooth effortless stroke
STOP-STOP-SWITCH-SWITCH-SWITCH ~ TRIPLE SWITCH 3 switches
TOUCH DRILL ~ Touch, touch, and go
SINGLE ARM FREESTYLE ~ balanced hand lead to head lead with recovery
Backstroke Drills:
HEAD-LEAD BALANCE ~ Supine ~ silent flutter kick ~ knees and toes submerged.
180 DEGREE DRILL ~ Supine ~ Roll side to side across the back and show arm.
HAND-LEAD BALANCE ~ SWEET-SPOT
SLIDE AND GLIDE ~ Roll from Sweet-Spot to Sweet-Spot. Keep nose up. Vary the drill by staying for (3 count, 2 count, 1 count) in each “spot” for a length of the pool.
ONE ARM BACKSTROKE ~ Stroke with leading arm only. Roll each shoulder clear of the water on every cycle.
LONG AXIS COMBO ~ DRILL (advanced)
LONG AXIS COMBO ~ STROKE (advanced) ~ Use various combinations.
Breaststroke Drills:
HEAD-LEAD & HAND LEAD BODY DOLPHINS (BODY WIGGLE) ~ same as fly
HEAD-LEAD KICK ON BACK ~ Hands at sides, bring heels to fingertips without letting your knees break the water surface. Squeeze all the water out from between your legs and feet.
HEAD-LEAD KICK ON STOMACH~ Hands at sides, sneak feet up and touch ankles then kick back keep within streamline of body.
HAND-LEAD KICK ON STOMACH ~ Breathe with core body movement. Keep head aligned with spine.
HEADS-UP PULLING ~ Goggles just above the surface, keep head aligned with spine and make recovery a quick, streamlined, motion that transfers momentum forward before your face “drops” into the water.
ONE PULL TWO KICK: two kicks per one pull / TWO PULL ONE KICK: two pulls per one kick
3 COUNT GLIDE: Glide for a count of 3 between strokes – can vary 1-2-3 count.
SHORT AXIS COMBO SWIMMING ~ Two strokes fly, two strokes breast or any combinations of strokes
Butterfly Drills:
SUPINE BODY DOLPHIN ~ On your back with hands at sides ~ Pulse chest rhythmically and allow your body to follow. Feet should not splash as you release with a dolphin kick.
HAND-LEAD BODY DOLPHIN ~ Pulse your chest, move your hands forward, and feel your “vessel” lengthen. Look down as you breathe.
CORNER PULSE BODY DOLPHIN ~ Start with hand-lead body dolphin, and allow your hands to slide out or fall to the corners (slightly more than shoulder width apart). Take a mini pull (scull) to bring hands back in. [Used for both butterfly and breast]
STONE SKIPPER ~ Two hand-lead body dolphins followed by two head-lead body dolphins with the skip (in and back arm sweep) as the link
PULSE PULSE FULL STROKE ~ Extra pulses before the stroke ~ Integrate various stroke aspects (recovery, breathing, etc.)
KICK-KICK-PULL ~ Two fly kicks followed by one pull
ONE-ARM FLY ~ 1-2-3 strokes: any combination ~ ALWAYS breathe forward
HALF FLY ~ No breath ~ Finish length with pulses or drills
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