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Archives by Tag 'AAU Swimming'

Train Your Swimmers to Gain Power in Their Freestyle!

By nate.landas - Last updated: Sunday, June 1, 2014

Coley Stickels, a 14x NCAA All-American, trains the swimmer to quickly pivot from the roll and breath to a flat position to initiate the high elbow catch and deliver a powerful pull stroke. The drill begins with a push from the wall with the pulling arm in front and the body on its side for 8 flutter kicks.

The Pivot Drill

As the hand moves into the high elbow position for the catch, the body rolls to a flat position in the water, thrusting the hip and shoulders down while keeping the elbow close to the surface with the recovery arm trailing behind the body. Repeat, keeping the pulling arm under water while recovering to the forward position.

Watch and learn more from this Championship Productions’ DVD “Mega Drills for Freestyle.” Take a look at additional Swimming videos on Freestyle!




Work on Body Positioning and Kick for Your Butterfly!

By nate.landas - Last updated: Sunday, June 1, 2014

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.

Body Position Glide & Chest Press

Watch and learn more from this Championship Productions’ DVD “Butterfly with Claire Donahue and Tyler McGill.” Take a look at additional Swimming videos on Butterfly!




Utilize Proper Motion to Create Faster Freestyle Swimming!

By nate.landas - Last updated: Thursday, May 1, 2014

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. 

The Retraction Drill

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.

CHECK OUT more valuable insight from “Mega Drills for Freestyle.” VIEW other world class Freestyle videos in our massive Swimming library!




A Dryland Exercise to Improve Shoulder and Arm Strength!

By nate.landas - Last updated: Thursday, May 1, 2014

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.

2 In – 2 Out Drill

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.

CHECK OUT more valuable insight from “Mega Drills for Dryland Training.” VIEW other world class Dryland Training videos in our massive Swimming library!




Overspeed Training for All Strokes!

By nate.landas - Last updated: Thursday, May 1, 2014

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 “Potato Chip Bag” Drill

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.

CHECK OUT more valuable insight from “Strength, Power & Overspeed Training.” VIEW other world class Strength & Conditioning videos in our massive Swimming library!




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