My Account Wish List View Cart Checkout

Championship Productions Blog

Archives by Tag 'Coley Stickels'

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!




Learn the 5 Keys to a Successful Freestyle!

By nate.landas - Last updated: Tuesday, April 1, 2014

Coley Stickels has coached National Age Group record holders and Olympic Trials finalists and in this segment, he presents 5 key ideas that need to be understood and reinforced if the swimmer is to improve his or her freestyle performance.

Keys to Freestyle

The first key is the need for a high elbow catch with the elbow out in front of the head. 2nd, he explains that underwater video of top swimmers show they move their hand under the body so that their thumb moves by their belly button and then pushes into the outsweep. 3rd, Stickels demonstrates how the distance swimmer enters the hand near the head and sways the arm outward while the sprinter’s entering arm and hand resemble a claw. 4th, he demonstrates the need for a quick breath and return to a flat position before the recovery hand enters the water with the breath taken in an air-pocket and a long high neck. 5th, Stickels explains that distance freestylers utilize considerable body roll in their stroke while sprinters stay fairly flat in the water.

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




Develop a Powerful Start by Strengthening Your Legs!

By nate.landas - Last updated: Thursday, February 27, 2014

14x NCAA All American at the University of Arizona, Coley Stickels, has experience training swimmers of all levels. Here you will learn an exercise that builds a powerful start by strengthening the lead leg and generating explosive motion off the block.

Jungle Gym Track Start Exercise

The athlete holds the handles of the overhead straps at his or her side and takes the track start position. Then the athlete drives forward from the forward leg and swings the trailing leg through and kicks the knee up to the chest while the straps restrain the forward motion and transfer the energy released toward an upward trajectory.

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




A Dryland Training Workout to Improve Technique and Speed!

By nate.landas - Last updated: Friday, January 31, 2014

14x NCAA All American, Coley Stickels, provides athletes with a great dryland training exercise that is essential to modern swim technique and speed. This exercise is designed to develop scapular strength and increase scapular flexibility in a unique way.

Y’s & I’s

The athlete holds onto the straps connected above and while leaning backward at approximately a 30 degree angle with feet forward pulls his or her body upright by spreading the hands outward without bending the elbows. The exercise starts with the scapula fully apart and extended, and finishes with both scapula as close together as possible.

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




Archives

Drake University Continuing Education Gold Medal Guarantee Sign Up for our Newsletter Request a Catalog Testimonials Career Opportunities
1-800-873-2730
info@ChampionshipProductions.com
SecurityWorry-Free Shopping
Championship Productions, Inc. Follow danbergan on Twitter