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Archives by Tag 'Freestyle'

Finish the Freestyle Stroke with Speed!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

University of Georgia head men’s and women’s swimming coach, Jack Bauerle, is one of the best in the business at teaching the freestyle. The “Push Drill” works on finishing the stroke with a high elbow, which will allow for an easy recovery to increase speed and eliminate resistance.

Push Drill

Drill Summary: The goal of the Push Drill is to finish the stroke with speed and work on keeping the elbow high (not straight) and relaxed on the recovery. You can choose to isolate each arm in this drill by doing them once at a time, or swim using a regular freestyle stroke. Start swimming and work on pushing water out the back side of the stroke. Coach Bauerle recommends doing six reps with one arm, then six with the other, or eight-eight, before moving on to a regular freestyle.

This video came from Championship Productions’ video “Start to Finish Freestyle.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Help Swimmers Create Water Flow!

By Kevin Fitzpatrick - Last updated: Tuesday, December 1, 2015

An effective way to improve your swimmers’ posture and balance is to tow them along and allow them to feel how the water moves across their bodies. Matt Kredich, University of Tennessee head swimming and diving coach, shows you how towing can speed up an athlete’s freestyle stroke.

Assisted Towing

Drill Summary: Strap a cord around the waist of the swimmer and have them get in the water with a board underneath their belly. Begin by having the swimmer extend their arms and legs out and hold that position as the coach walks along the side of the pool and pulls them forward. The swimmer works on sensing the flow of the water over the skin of their body. After a few reps, transition into the swimmer doing a slow freestyle stroke with the aid of the board to feel the water moving against their skin as they complete their stroke.

This video came from Championship Productions’ video “Freestyle Reimagined.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Work on the Catch for the Distance Freestyle!

By Kevin Fitzpatrick - Last updated: Tuesday, December 1, 2015

Three time Olympian and two time Olympic gold medalist, Peter Vanderkaay, uses the “Short Dog Paddle” drill to work on the freestyle catch. This drill will train swimmers to keep their fingertips down, their elbows high and their hands relaxed as they catch and release water to create propulsion.

Short Dog Paddle

Drill Summary: Begin by pushing off and getting into a nice streamline. Next, work on catching water out front with your fingertips down and elbows high, then release the water about halfway through the stroke. Remember to maintain soft, relaxed hands and keep kicking to stay in a good body position.

This video came from Championship Productions’ video “Distance Freestyle with Chloe Sutton and Peter Vanderkaay.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Practice Extending Out on the Freestyle Stroke!

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

Former Auburn University head coach, Richard Quick, offers a freestyle drill that gets swimmers extended from head to toe during their stroke. By lengthening the reach of the freestyle, athletes can glide through the water more efficiently.

Arm Lead Drill on Side

Drill Summary: Swimmers push off from the wall and swim the length of the pool on their side. The bottom arm should be extended out forward while the top arm is laid across the belly button. Swimmers should keep their eyes down, maintain a long and high neck, lead with their head and keep their back flat throughout the entirety of the drill.

This video came from Championship Productions’ video “Faster Fast Sprint Freestyle Technique & Drills.” View other world class Swimming & Diving videos!




Learn to Thrust Forward on the Freestyle!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

14 time NCAA All-American with the University of Arizona, Coley Stickels, uses the “Pivot Drill” to teach his athletes how to set the catch and use the hands to thrust forward on the freestyle stroke. The timing and pivoting action developed in this drill will help swimmers become more efficient freestylers.

Pivot Drill

Drill Summary: Swimmers push off from the wall with a snorkel. To begin, put one hand out in front of the shoulder and kick eight times. On the eighth kick, set the high elbow catch and pull the hand straight down toward the bottom of the pool. After that, flatten the hips and go into a recovery position. Repeat for the length of the pool. It’s important to avoid overreaching during this drill, and athletes should also keep their kick consistent and their elbow close to the surface of the water.

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




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