Start to Finish Freestyle

Start to Finish Backstroke

Start to Finish Butterfly

Start to Finish Breaststroke

Buy all four of these DVDs together and save $20!

Start to Finish Women’s Swimming Technique Series

High School Coaching Academy: Building a Championship Program 

• Includes 14 essential focus areas that are the framework for program success
• Learn how to develop winning behaviors with your swimmers
• Learn proven strategies for providing the most positive swimming experience for your athletes and their parents

High School Coaching Academy: Strokes, Starts, Turns and Breakouts 

• Complete skill set with teaching progressions for all four strokes, starts and turns
• Includes demonstrators with varying ability offering a more realistic look at how to develop beginning high school swimmers and how to refine more advanced swimmers
• Easy to understand and easy to implement drill progressions
• Over 2.5 hours of technique instruction
• Common errors and corrections included

High School Coaching Academy: Training and Workout Strategies 

• Learn to create a high school seasonal plan
• Get a detailed breakdown of five seasonal training phases
• Includes strategies and creative workout ideas
• Make the most of your practice time by organizing your team into productive training groups

High School Coaching Academy: Dryland Training Program 

• Build strength, speed, explosive power and endurance into your swimmers
• Learn how to organize an in-season high school dryland program
• See demonstrations of 60 exercises/variations
• Focuses on six specific muscle groups for swimmers

Purchase the High School Coaching Academy: Swimming Series and save $20:

High School Coaching Academy: Swimming Series

Fundamentals of Fast Swimming

Fundamentals of Fast Swimming with Gary Hall Sr. reduces the complex laws that govern all stroke techniques, drag, motion and inertia, into simple and meaningful training methods. For each of these fundamentals, specific drills are demonstrated that will help swimmers improve their efficiency and speed in the water. Shot on location in the Florida Keys, this film combines the beauty and natural environment of the Keys with some of the most advanced science in swimming. Discover the important details of swimming technique that separate the fastest swimmers in the world from all the others.

Three Styles of Freestyle

The World Team consists of over 20 swimmers training at The Race Club under world-renowned sprint coach Mike Bottom. They are all focused on one goal, Gold. Shot at their training location in the Florida Keys, this film documents the innovative philosophies and training methods of The Race Club, including ten-time Olympic medalist Gary Hall Jr. Discover the secrets of Mike Bottom’s Three Styles of Freestyle in preparing his athletes for the biggest stage in sport.

Ian Pope’s Swimming Down Under: Freestyle

• Presentation compares distance and sprint freestyle
• Demonstration and video breakdown of Olympians Grant Hackett and Matt Targett
• Includes start and turn instruction
• Added feature: coaching young freestylers!

Ian Pope’s Swimming Down Under: Backstroke

• Drills to groove a great feel for the stroke
• Train your swimmers to enter and catch in the “power zone”
• Includes a segment on coaching young backstrokers

Ian Pope’s Swimming Down Under: Breaststroke

• Over 35 drills to enhance breaststroke performance
• Learn the key components for swimming great breaststroke
• Includes start and turn instruction
• Includes a segment on coaching breaststroke with younger swimmers

Ian Pope’s Swimming Down Under: Butterfly

• Get complete instruction for swimming a faster butterfly
• Butterfly-specific start and turn instruction included
• Includes segment for coaching younger butterflyers
• features stroke demonstration by World Record Butterflyer Marieke Guerher

“Finally – a complete series that features one of the world’s most progressive leaders in swimming technique.  The attention to detail that Pope provides is incredible.  Not only am I able to apply the drills and techniques with my advanced swimmers, but I really enjoyed the segments that focused on teaching to the less experienced swimmers.”

- Aaron W. (High School & Club Swim Coach)

Speed, agility and quickness are three necessary ingredients for success in any sport, but most particularly in the fast-paced game of lacrosse. Whether it’s a making an effective split dodge or coming away with possession at the face-off X, having superior speed, agility and quickness will ultimately play a huge role in determining your success on the field.

By following these drills designed by Alan Stein, professional strength coach and owner of Stronger Team Strength and Conditioning Services, athletes will be able to make major strides with their overall speed and agility development while maximizing their athletic potential. Athletes will see improvements with their communication skills, mental focus and hand-eye coordination as well. Plus, the drills use minimal equipment, so they can be done anywhere by anyone and on any kind of budget.

This week’s workout is a standard warm-up intended to raise the body’s core temperature and make the muscles more relaxed. The workout — which should last between 5-15 minutes — features movement preparation, where the goal is to get athletes to go through all of the fundamental athletic movements they will need on the field.

In these speed and agility drills, eight key movements and motions are used: Forward Sprints, Back Pedals (focus on leaning forward with your chest out over knees), Side Shuffles (do not cross feet while ankles, knees, hips and shoulders stay square), Side Runs (waist and above stays square, but ankles, knees and hips facing the side), Jumps (stay stationary and vertical and land easy), Pivots (one leg moves in quarter pivots in one direction while other leg remains flat on the floor), Twists (running in one direction but looking another way) and Athletic Stance (keeping a wide base and a low center of gravity).

The following is a standard warm-up session aimed at improving overall speed and agility. Drills should be conducted for about 45 feet (half of a basketball court) before repeating over.

Speed, Agility and Quickness Workout #1

Drill 1: 3 Steps Forward and 1 Step Backward on Left (Go right, left, right and then step back with the left foot)

Drill 2: 3 Steps Forward and 1 Step Backward on Right (Go left, right, left and back on the right foot)

Drill 3: 3 Steps Backward and 1 Step Forward on Left (Go right, left, right and then forward with the left foot)

Drill 4: 2 Steps Forward and 2 Side Shuffles (Jog two steps and then laterally shuffle two steps. Stay nice and low with your hips square)

Drill 5: 2 Steps Back Pedal and 2 Side Shuffles (Same as before, just with back pedals)

Drill 6: 2 Steps Forward and 2 Cariocas (Focus on quick hip turns with your feet)

Drill 7: 2 Steps Back Pedal and 2 Cariocas

Drill 8: 2 Side Shuffles and Reverse Pivot (After pivot, you will be facing the opposition direction)

Drill 9: 2 Side Shuffles and Front Pivot (Same as before, just with a front pivot instead of back)

Drill 10: High Knee and Butt Kick Combo (Give two high knee kicks followed by two butt kicks and repeat. Always be moving forward)

Drill 11: Cross-Country Skier (Switching places with your feet and always moving forward. Legs will stay fairly straight but not stick-straight. Feet are always flat on the floor)

Drill 12: Basic Forward Skip with Arm Swing (Repeat with a backward skip and arm swing)

Drill 13: Lateral Skip with Arm Swing (Always be facing forward)

Drill 14: Basic Skip with Lateral Hip Movement (Skip and then rotate your hip out on the second hop. Repeat with high knee Out to In. Just opposite direction with knee from before)

Drill 15: Frankenstein Skip (Leg is extended straight out as shoe meets fingertips)

Drill 16: Carioca with High Knee Punch

Drill 17: Carioca with Quick Feet (Fast touches with feet out front and behind; rapid fire)

Drill 18: Skip with Dead Leg Left (Right leg is just trailing behind. Repeat with opposite side)

Drill 19: Forward Jog with Lookbacks (Every couple of steps forward, rotate, look back and put out your outside hand)

Drill 20: 45 Degree Angle Cuts – (Zig Zags forward. Stay low. Repeat with backward cuts. Give two drop steps and then switch directions. Similar to a basketball defender)

This workout can be seen on the Championship Productions DVD “130 “Pro Power” Speed, Quickness and Reaction Drills.” To view additional warm-up drills and more speed, agility and reaction workouts, visit our Performance Training homepage.

Check out the new series below:

Coaching the Developing Swimmer
Coaching the Developing Freestyler
Coaching the Developing Butterflyer
Coaching the Developing Breaststroker
Coaching the Developing Backstroker

In just six years at Duke, head coach Beth Bozman has turned the Duke field hockey program into a top tier unit, as the Blue Devils have been a consistent presence in the national rankings. Bozman’s team advanced to four consecutive Final Fours from 2003-06, finishing as the national runner-up in three of those occasions (2003-05).