Championship Productions Blog

Archive for 'Swimming & Diving' Category

Learn to Lead with the Elbow on the Freestyle Recovery!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

Chloe Sutton, three-time USA Swimming National Champion, presents a great drill to help teach the correct form for the recovery on the freestyle stroke. The “Shark Fin Drill” will teach swimmers to lead with their elbow as they pull their trail arm out of the water for their next stroke.

Shark Fin Drill

Drill Summary: Swimmers push off from the wall and get into their freestyle stroke. Imagine that the water is ice, and focus on “breaking the ice” with the trail elbow on the recovery. Once the elbow is up out of the water, pause there for a second in the stroke. Do this with every stroke for the length of the pool. Make sure to keep the kick going strong to keep the body in a straight line during this drill.

This video came from Championship Productions’ video “Distance Freestyle with Chloe Sutton and Peter Vanderkaay.” View other world class Swimming & Diving videos!




Increase Speed with This Dryland Drill!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

In correlation with his team’s late-season training routine, North Carolina State head coach, Braden Holloway, takes swimmers through the “Speed Phase” of dryland training to increase their speed in the water. This drill provides a great core workout while increasing the quickness of swimmers’ hands.

Speed Phase

Drill Summary: This drill requires a partner, as well as boxing gloves and pads. Have the driller put on the gloves and their partner put on pads. The partner stands in front of the driller and holds out the pads at belly button height. On the coach’s whistle, the driller begins hitting the pads as quickly as they can while keeping their body straight. Keep a strong base and look for the hips to rotate while doing this drill. This drill should be done for 10-20 seconds and can be done by hitting both up and down on the pads.

This video came from Championship Productions’ video “Dryland Training for Maximizing Swimming Performance.” View other world class Swimming & Diving videos!




Learn to Maintain Balance While Dolphin Kicking!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

Dolphin kicking is an essential skill that all swimmers should be able to execute with good balance in the water. Coley Stickels, 14-time NCAA All-American with the University of Arizona, uses the “Quad 4 Drill” to get swimmers comfortable dolphin kicking and help determine their dominant side.

Quad 4 Drill

Drill Summary: This drill can be executed with or without fins. The swimmer pushes off from the wall and executes four dolphin kicks on their stomach, then transitions into four dolphin kicks on their right side, does four more dolphin kicks on their stomach and finishes with four dolphin kicks on their left side. The kicks in this drill are meant to be rapid, and swimmers should try to be nearly all the way on their sides when they shift away from the stomach. For most swimmers, all 16 kicks should get them far enough for the entire length of the pool.

This video came from Championship Productions’ video “Mega Drills for Butterfly.” View other world class Swimming & Diving videos!




Execute a Smooth Breaststroke Pullout!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

An easy way to cut some time in a breaststroke event is to perfect the pullout. In this drill, Ohio State University head men’s coach, Bill Wadley, will take you through a pullout progression that will ensure you’re cutting through the water as efficiently as possible.

Breaststroke Pullout

Drill Summary: The first step of this progression is the push off. Coach Wadley instructs swimmers to push off with their feet, toes, ankles, knees and butt together in a straight line to improve the streamline. Step two involves gliding and a pull down. Push off the wall, glide, and pull down by turning the hands outward, gripping the water in a rounded grasp, and pull down toward the hips. Finish by shrugging the shoulders. Finally, step three adds the final recovery. After completing steps one and two, recover by leading with the hands, not the elbows, while bringing them back over the head.

This video came from Championship Productions’ video “Ohio State Drills & Skills for Breaststroke.” View other world class Swimming & Diving videos!




Develop a Better Backstroke Turn!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

Fast turns are essential for serious swimmers to get quicker times. In this drill, University of Wisconsin head coach, Whitney Hite, explains the techniques needed to execute a proper backstroke turn in the heat of competition.

Backstroke Turn

Drill Summary: To execute a backstroke turn, swimmers must know the number of strokes it takes them to get from the flags to the wall. To turn, swimmers flip over, push off straight on their back, pause momentarily then get right into dolphin kicks. On the turn, the tighter the ball the swimmer gets into, the faster their turn will be. It’s important to push off the wall level, not up or down.

This video came from Championship Productions’ video “Championship Stroke Breakdown Series: Backstroke Breakdown.” View other world class Swimming & Diving videos!




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