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Archive for 'Swimming & Diving' Category

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!




Learn Two Key Breaststroke Pull Drills!

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

Indiana University head coach, Ray Looze, uses these two drills to teach swimmers to pull correctly and maintain high hips while performing the breaststroke. Coach Looze believes it is the pull, not the kick, that is the most important part of a championship breaststroke.

Buoy Drill / Paddles and Buoy Pull

Drill Summary: A buoy is needed to complete this drill. Swimmers place the buoy between their thighs and swim two 25s, focusing on body position and only taking dolphin kicks to keep the hips high. As swimmers pull, they focus on pulling wide and horizontally. For the next progression, swimmers put on paddles, which will increase the surface area of their hands to take less strokes with more power.

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




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