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Archive for 'Swimming & Diving' Category

Get Two Kicking Drills for the Breaststroke!

By Kevin Fitzpatrick - Last updated: Tuesday, March 1, 2016

Ohio State University head women’s swimming coach, Bill Dorenkott, begins every drilling series with kicking drills. In this clip, he’ll show you the “Streamline Breaststroke Kick on the Back” and the “Superman Breaststroke Kick on the Back,” which both require great hip flexibility from swimmers.

Kicking Drills

Drill Summary: For the “Streamline Breaststroke Kick on the Back,” push off from the wall on your back in a streamline position (hands together, extended above your head). On each kick, bring your heels up to your rear and don’t bring your knees to your chest. The goal is to kick while keeping your knees just under the surface of the water. The same method is used for the “Superman Breaststroke Kick on the Back,” except your arms are slightly apart with your shoulders touching your ears. While kicking, keep your heels tucked in to avoid unnecessary drag.

This video came from Championship Productions’ video “Ohio State Drills & Skills for Breaststroke.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Discover Entry Position Techniques for Freestyle!

By Kevin Fitzpatrick - Last updated: Tuesday, March 1, 2016

Arm action is a huge part of what separates good swimmers from great ones. Ian Pope, Melbourne Vicentre Swimming Club head coach and Olympic team coach for Australia, shows you how he instructs swimmers to position their arms and shoulders for the sprint and distance freestyle strokes.

Entry Position

Drill Summary: In the sprint freestyle, the hands should enter directly in front of the shoulders with a slight angle in the wrist to promote a deeper catch. In the distance freestyle, the hand entry is closer to the surface so the swimmer can extend out in front. Always keep the hand relaxed on entry and open up the fingers to catch the water. As for the shoulder position, focus on keeping shoulders close to the water on entry and avoid over-rotating as dipping the shoulders too much can create drag.

This video came from Championship Productions’ video “Ian Pope’s Swimming Down Under: Freestyle.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Learn a Dryland Conditioning Routine for Divers!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Jason Baumann, Edina High School diving coach and former USA Diving Director of Coaches Education, recognizes the importance of dryland training to create successful divers. In this clip, you’ll see some exercises Coach Baumann uses to focus on core strength out of the pool.

Conditioning Routine

Drill Summary: The first drill shown in the clip is the Tuck-Kick-Look reach. Start in a small tuck, transition to the kick and hold the hollow (hands on the thighs), then look back and reach back to complete one rep. Coach Baumann has his divers do sets of 10, focusing on using quality form each time and working on getting into the position that coincides with entry/lineup in the pool. This drill helps with changing and adjusting positions in the air.

The second drill show is the Plank. Swimmers work on their core and shoulder strength while holding their body in a straight line in a push-up position. Do each rep in 30 second increments.

This video came from Championship Productions’ video “Coaching High School Diving: Dryland Drills, Skills & Techniques.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Practice the Approach with a Submerging Drill!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

A key aspect of the turn is the approach that the swimmer takes leading up to the wall. University of Tennessee head swimming & diving coach, Matt Kredich, and assistant coach, Bill Boomer, present a drill that uses the lane line to practice the skill of submerging, which is the initiation of the rotation.

Submerging

Drill Summary: Swimmers begin on the side of the pool  and push off toward the nearest lane line. As they approach the lane line, they should be at a depth that allows the lane line pieces to gently roll down their backs as they go under. Once into the adjacent lane, swimmers exhale into a human ball and drop to the bottom of the pool. Finally, the rep is completed by crawling back (not swimming) to the wall.

This drill works on slightly depressing the upper body below the water to double-cut the water, a technique that Coach Kredich says leads to the ability to slide through the water easier.

This video came from Championship Productions’ video “Blueprint for Turns and Starts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Use the “Single Arm Drill” to Perfect Butterfly Timing!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

David Marsh, head coach at SwimMAC Carolina and eight time NCAA Coach of the Year, goes over the “Single Arm Drill.” This is a great drill for timing and mimicking the stroke well with one arm, making it perfect for beginning to advanced swimmers as a warm-up exercise or rhythmic training method.

Single Arm Drill

Drill Summary: This drill can be done with the opposite arm at the side or out in front. Using a snorkel is optional (if you use one, try to work on keeping a long neck line). For the arm on the side version, begin with the arm down and focus on using a big catch and long stroke for the length of the pool. Use two kicks per arm cycle. Having the opposite arm on the side will emphasize hip movement and cause swimmers to move in a more wave-like pattern. Next, progress to the arm in front version.

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

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