Championship Productions Blog

Archive for 'Swimming & Diving' Category

Use the Wall to Improve Your Breaststroke Kick!

By Kevin Fitzpatrick - Last updated: Sunday, May 1, 2016

Mark Gangloff, two-time olympic gold medalist and 13-time NCAA All-American, demonstrates a drill that utilizes the wall to perfect the breaststroke kick. The point of the drill is to help swimmers catch more water with the inside of their feet so they can produce a speedier breaststroke.

Kick Against the Wall

Drill Summary: Place both of your hands on the wall with your stomach facing the bottom of the pool. Begin executing a breaststroke kick, focusing on setting your feet up at the top of the kick and turning your feet and toes out to catch more water. If you’re doing it right, you should feel pressure on the inside of your feet as you push against the wall.

This video came from Championship Productions’ video “Breaststroke with Mark Gangloff.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Develop Athleticism for the Backstroke Start!

By Kevin Fitzpatrick - Last updated: Sunday, May 1, 2016

Eight-time NCAA Coach of the Year and head coach of SwimMAC Carolina, David Marsh, says the backstroke start is an athletic event, not a natural one. Because of this, Coach Marsh has developed a progression of drills that will improve your swimmers’ athleticism so they can explode off the wall.

Backstroke Start

Drill Summary: There are multiple drills in this video. The first drill is the Butt Plop, in which the swimmer starts with their toes over the edge of the gutter (Coach Marsh encourages this so athletes can practice with more security) and jumps back far and high before landing on their butt. As they hit the water, their legs should straight and point. The next drill is the Push Off Drill, where swimmers work on pushing backwards before they engage their legs to jump. Finally, the High Jump drill works on jumping as high and as far as possible, with swimmers landing on the feet. You can also use a soft noodle to challenge swimmers to jump a certain distance in this drill.

This video came from Championship Productions’ video “David Marsh’s Next Wave Technique: Starts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Learn Dryland Chest Exercises!

By Kevin Fitzpatrick - Last updated: Sunday, May 1, 2016

The chest is an essential part of the body to work on for the developing swimmer. Larry Stoegbauer, assistant coach at New Trier (Illinois) High School, shows you different variations for the common push-up in this video that will strengthen your athletes’ chests for competition.

Chest Exercises

Drill Summary: For the common push-up, Coach Stoegbauer wants his athletes to maintain a straight back and keep their head up. Wider hands equals working the chest more, while narrower hands will target the triceps. An incline push-up (feet on a bench) will hit the upper pecs, while a clapping push-up is more challenging and rewarding. Once athletes have done all types of push-ups, they can complete dips, which work the lower chest. While dipping, keeping your eyes down will ensure the drill focuses on the chest area.

This video came from Championship Productions’ video “High School Coaching Academy: Dryland Training Program.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Tighten Your Core During the Butterfly!

By Kevin Fitzpatrick - Last updated: Sunday, May 1, 2016

Russ Kasl has spent 20+ years as an age group coach and has gained a wide range of experience training young swimmers. In this clip, Coach Kasl presents a drill that uses a flutter kick to improve the tone of the body and tighten the core of swimmers in the butterfly event.

Flutter Fly

Drill Summary: Swimmers push off the wall and execute a butterfly stroke, but instead of using a regular kick, they use a quick flutter kick. This method will help athletes set a high and early elbow catch and give them knowledge of what their core should feel like during the butterfly. As they execute the drill, their body should be on the surface and they should get arm extension on every stroke. The next progression using the Flutter Fly is to alternate it with a regular kick three times going down the length of the pool to help transfer proper techniques into the regular stroke.

This video came from Championship Productions’ video “Coaching the Developing Butterflyer.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Anticipate the Wall to Make a Faster Turn!

By Kevin Fitzpatrick - Last updated: Friday, April 1, 2016

Dr. Sam Freas, Oklahoma Baptist University head coach, helped his team win the 2014 NAIA men’s and women’s swimming & diving National Championship. In this clip, Coach Freas explains what swimmers need to do in order to accelerate off the wall faster on a freestyle turn.

Freestyle Turn

Drill Summary: Coach Freas wants his swimmers to “bounce” off the wall. To do this, swimmers must drive their feet and push BEFORE their feet hit the wall. This means that athletes will be pushing their feet as they’re flipping. Once the feet make contact with the wall, accelerate back into the stroke.

This video came from Championship Productions’ video “All Access Swimming Practice with Sam Freas.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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