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Archive for 'Swimming & Diving' Category

Perfect Head Position to Improve Your Freestyle!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

A great streamline is one of the most important aspects of any swimmer’s freestyle. In this drill, five time NCAA Coach of the Year Jack Bauerle wants his athletes to find the proper head position in the water before getting into the full stroke. Correct head position will help the athlete be more comfortable and cut through the water.

Head Positioning

Drill Summary: Swimmers will need a snorkel for this drill. The swimmer pushes off the wall, but stays flat in the water with their hands sculling. Next, the swimmer slowly raises their hands into the streamline position before starting the stroke. Focus on finding good body and head position.

This video came from Championship Productions’ video “Start to Finish Freestyle.” View other world class Swimming & Diving videos!




Essential Butterfly Drills from Ian Pope!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

Australian Olympic and National Team head coach Ian Pope presents some of his favorite butterfly drills. These drills improve swimmers’ arm movement, rhythm, timing and much more.

Full Stroke Drills for Butterfly

Drill Summary: For the alternating arm strokes drill, swimmers can do a number of different combinations of moves with regular butterfly kicks. Coach Pope recommends alternating strokes with two left, two right and two both. For the catch position pull-up drill, the swimmer finds a spot on the wall and places both hands flat on the side of the pool. With their hands on the side, the swimmer fully immerses under water before lifting their body out of the pool until their elbows are straight, focusing on keeping their hands close to their body. This promotes the correct elbow position needed in a good butterfly stroke.

This video came from Championship Productions’ video “Ian Pope’s Swimming Down Under: Butterfly.” View other world class Swimming & Diving videos!




Learn Josh Davis’ Favorite Butterfly Drill!

By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015

Olympic gold medalist and American record breaker Josh Davis’ favorite drill for the butterfly is the “Angels in the Water” drill. Davis likens the movement in this drill to creating angels in the snow! This drill is fantastic for beginners and can also be used to enforce good habits for more experienced swimmers.

Angels in the Water

Drill Summary: Davis says the keys to this drill are keeping the arms straight and moving them gently, just above the water. Swimmers should use a slow-motion pull and try to breathe every other stroke. This drill is to be done without any use of the legs.

This video came from Championship Productions’ video “Josh Davis on Everything Swimming: All 4 Strokes, Starts and Turns.” View other world class Swimming & Diving videos!




Kick Your Breaststroke Woes with a Kicking Drill!

By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015

Check out this drill from eight time NCAA Coach of the Year David Marsh that optimizes the breaststroke kick. Swimmers will learn to propel themselves forward using as much water as possible on every kick.

Alternating Leg Drill

Drill Summary: Swimmers will need a snorkel for this drill. For this drill, swimmers extend their arms forward and use only their legs to push themselves down the pool. Alternate kicking with each leg, focusing on keeping the knees in. Coach Marsh notes that swimmers’ backs should stay flat on the surface of the water. Progression: Alternate two kicks for each leg.

This video came from Championship Productions’ video “David Marsh’s Next Wave Technique: Breaststroke.” View other world class Swimming & Diving videos!




Improve Your Backstroke with the “Over Under Drill!”

By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015

Coley Stickels, a 14 time NCAA All-American with the University of Arizona, presents a drill that is sure to increase the effectiveness of the backstroke. The “Over Under Drill” creates power and speed for swimmers of all skill levels.

Over Under Drill

Drill Summary: Swimmers push off the wall on their back and begin with both hands at their hips. To start the drill, swimmers sneak the right arm up into a catch position. Then, swimmers make sure to get the elbow high, pivot the hips and pull their arm all the way down. After this is done, swimmers do a full stroke with their left hand, then repeat the process for the length of the pool.

This video came from Championship Productions’ video “Mega Drills for Backstroke.” View other world class Swimming & Diving videos!




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