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Archive for 'Swimming & Diving' Category

Discover Mark Onstott’s Drop Down Method!

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

Mark Onstott, New Trier High School (Illinois) head swim coach, teaches his swimmers a “drop down” at the beginning of every year. The drop down is the way that Onstott’s athletes start every repeat of every set they complete, no matter the type of stroke.

Drop Down

Drill Summary: Begin the drop down by putting your hand on the wall your feet at a 45 degree angle. Get your opposite arm extended toward the other end of the pool and keep your shoulders below the water. Next, focus your eyes on the wall hand and drop down deep into the water. From there, the hand on the wall drops to your ear and you push off the wall.

This video came from Championship Productions’ video “High School Coaching Academy: Strokes, Starts, Turns and Breakouts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Find Your Center of Balance in the Water!

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

In this drill from former Stanford University head women’s swimming coach and three time Olympic coach, Richard Quick, athletes execute a “tuck float” and a “dead man float” to improve their balance in the water. Once swimmers get comfortable with their center of balance, they can progress to swimming posture.

Tuck Float & Dead Man Float

Drill Summary: This video details a progression of exercises designed to improve swimmers’ ability to hold their breath and find their center of balance. Start with the tuck float, in which the swimmer gets in as tight of a tuck as possible (chin against chest, look for belly button, round your back, bring feet and head inside the ball) and just floats in the water. Don’t let any air out. After holding that position for about 15-30 seconds, come up for air.

Next, progress to a dead man float (let legs, arms and head relax). Completely relax in the water and let the water move you freely. After that, slowly bring your arms to just under the surface of the water. Bringing your arms up will naturally lift your legs to maintain balance. Once you’ve lifted your arms and legs, lock into good swimming posture and remember the balance point you’ve found with your lungs.

This video came from Championship Productions’ video “Posture, Line and Balance: The Foundation of Championship Winning Swimming.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

Interested in receiving a FREE swimming newsletter? Sign up today to get tips, technique and drills similar to the post above!




Improve the Effectiveness of Your Fly Kick!

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

The fly kick is an essential elemental of every butterfly competition. In this clip, University of Texas head men’s swimming coach, Eddie Reese, shows two drills that will improve the power and speed of your swimmers’ legs while executing a fly kick.

Underwater Kick & Vertical Fly Kick

Drill Summary: There are two drills in this clip. The first is the Underwater Kick, in which the first 25 meters is underwater or the last 25 meters is underwater. For younger age groups, they can come up halfway through the drill. The second drill is the Vertical Fly Kick. Put your hands on your shoulders and fly kick vertically. There’s not much knee bend involved in the fly. Focus on generating power and speed.

This video came from Championship Productions’ video “Eddie Reese on Butterfly.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Help Swimmers Create Water Flow!

By Kevin Fitzpatrick - Last updated: Tuesday, December 1, 2015

An effective way to improve your swimmers’ posture and balance is to tow them along and allow them to feel how the water moves across their bodies. Matt Kredich, University of Tennessee head swimming and diving coach, shows you how towing can speed up an athlete’s freestyle stroke.

Assisted Towing

Drill Summary: Strap a cord around the waist of the swimmer and have them get in the water with a board underneath their belly. Begin by having the swimmer extend their arms and legs out and hold that position as the coach walks along the side of the pool and pulls them forward. The swimmer works on sensing the flow of the water over the skin of their body. After a few reps, transition into the swimmer doing a slow freestyle stroke with the aid of the board to feel the water moving against their skin as they complete their stroke.

This video came from Championship Productions’ video “Freestyle Reimagined.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Receive Breaststroke Instruction from Josh Davis!

By Kevin Fitzpatrick - Last updated: Tuesday, December 1, 2015

United States Olympic gold medalist and American record breaker, Josh Davis, gives you three breaststroke drills designed to develop faster swimmers. You will work on keeping your head up, shooting through the air, strengthening your arms and improving your timing in Davis’ drills.

Breaststroke Drills

Drill Summary: There are three different drills in this clip.

  1. Head Up Breaststroke – Swim using short, fast strokes and focus on keeping your head up in the water. Don’t let your chin touch the surface!
  2. Freaky Dolphin Drill – Instead of executing a regular dolphin drill, scoop and shoot forward in the water on every stroke. Really focus on diving forward!
  3. 2 Kicks 1 Pull – For every pull, you get two kicks. Focus on holding the streamline position and gliding near the surface of the water after every 2nd kick.

This video came from Championship Productions’ video “Josh Davis on Everything Swimming: All 4 Strokes, Starts and Turns.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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