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Archive for 'Swimming & Diving' Category

Increase Backstroke Propulsion with This Kicking Drill!

By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015

One of the keys to a quality backstroke is the propulsion swimmers get from their kick. Four time Ivy League Coach of the Year Matt Kredich helps swimmers get a feel for the water with this kicking drill that uses different angles in the water to develop peak propulsion.

Backstroke Kicking Drill

Drill Summary: In this backstroke drill, the swimmer pushes off the wall and puts their arms at their hips. From that position, the swimmer rotates their body to the left while maintaining their kick and holds that position for a couple seconds before returning to the neutral position. Then, the swimmer does the same thing to the right. Keep alternating sides for the length of the pool, remembering to stop briefly at the neutral position between switching sides. This drill increases propulsion from the swimmer’s toes and allows them to work on creating balance with their feet.

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




Enter the Water Efficiently on Every Start!

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

Eight time NCAA Coach of the Year David Marsh knows a thing or two about winning championships. In this drill, you’ll learn the technique coach Marsh teaches his swimmers to use when they enter the water on a start. Using the proper form and entry angle will allow athletes to maintain as much momentum as possible into their races.

Water Entering Technique

Drill Summary: When entering the water, coach Marsh stresses the importance of holding a solid, rigid body. Keeping the body as narrow as possible is important, and shaping the body in the “banana” position can help swimmers go into the water flawlessly.

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




Train Proper Hands and Kicking for the Breaststroke!

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

Two time Olympic Gold Medalist Mark Gangloff uses the “Accordion Drill” to ensure his hands and feet always use the right action. Gangloff credits his former coach David Marsh for this drill, which is sure to help any athlete with their breaststroke.

Accordion Drill

Drill Summary: For this drill, swimmers will need a snorkel. The swimmer starts in the streamline position. The hands will stay in the streamline position for the entirety of the drill, but the swimmer breaks their elbows and brings their hands into their head. At the same time, the swimmer brings their heels into their butt. Once the swimmer is fully contracted, they perform a breaststroke kick and push their hands out simultaneously.

This video came from Championship Productions’ video “Breaststroke with Mark Gangloff.” View other world class Swimming & Diving videos!




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!




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