3 flips activity for swim practice

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 … Read more

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 … Read more

Butterfly continued with Land Exercises and Vertical Drills Land Exercises: Angel Drill-This is a drill to overstress the muscle tissue needed for Recovery in The  Line. Lay prone with arms folded and the forehead on the hands.  Press the chest and hips into the mat, and suck the bellybutton in.  Extend arms, keeping the forehead … Read more

  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 … Read more

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 … Read more

Breaststroke with Water Drills continued and Cobra 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 … Read more

Breaststroke continued with Land Exercises and Water Drills LEGS: When you Slam Hips forward, let the knees bend and the heels will follow along the surface of the water towards the hips. Keep the angle from the shoulders to the knees as open as possible.  A common mistake is to try to lift the body … Read more

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 … Read more

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 … Read more

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 … Read more

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 … Read more

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 … Read more