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Olympians Claire Donahue and Tyler McGill simplify the Butterfly by demonstrating two drills that focus on great technique. The first drill emphasizes body position and awareness of body position in the water. Building off that drill, the second drill gets swimmers to feel the origin of the kick and how it relates to their position in the water.
Former USA National Team member, Coley Stickels, feels that most drills soon become stale to the swimmer and lose their effect. In order to keep swimmers’ interest, coach Stickels presents the “Retraction Drill” which teaches the proper motion to initiate the high elbow catch position while using paddles, a snorkel and fins.
In this drill, the paddles are not put on but held in an overgrip position with the hands gripping the leading edge of the paddles. Pushing off from the wall, the catch arm is extended in front with the recovery arm overhead with the elbow bent. The pulling arm then pulls through the high elbow catch and stops while the recovery arm taps the water at its entry point and then both arms retract to their starting position without pulling through a full stroke. This is followed by a full stroke and then repeated on the other side.
Coley Stickels provides a refreshing training exercise with stretch cords. This drill builds shoulder, lat and upper arm/tricep strength by imitating a swimming stroke with resistance. The drill is done at quick speed and for 8 to 12 reps.
The athlete grips the stretch cord handles and backs off to put tension on the cord. Then the athlete bends to align the upper body until parallel to the cords with the arms extended fully forward. The drill starts when the arms are twice swept backward between the legs and then twice swept backward with the hands outside the legs.
Larry Stoegbauer is the strength coach for swimming at New Trier High School in Winnetka, Illinois and played an important role in the team’s 2007 National Championship. Here he shows you a drill that is for overspeed training and consists of the swimmer attached to a belt and tether, which is held by the coach. Utilize this drill for all strokes.
The swimmer swims against the tether which the coach releases after 4-5 seconds and the swimmer sprints to the other end of the pool.
Ohio State Head Men’s Swimming Coach, Bill Wadley, teaches youth swimmers techniques of the backstroke turn. They will learn to try to take a last breath before rolling over to their stomach to begin the turn. This drill emphasizes rolling over without pausing for that last breath, which will break up the necessary rhythm and speed of the turn.
Each athlete has to decide a direction they will turn by which side they feel more comfortable turning toward.