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Perform more efficient turns during your freestyle race with this drill featuring Ohio State Head Women’s Swimming Coach, Bill Dorenkott. The ‘One Turn Drill’ helps you work on a more streamline position when leaving the wall.
Breakout with your face first and not your fingertips “to ensure minimum resistance and keep the body in a nice horizontal plane” In the turn, pin both elbows next to the body with palms down, and then use the hands to assist in tumbling over quicker. With elbows still tight to the body, the hands extend forward into a strong streamline for the push off.
Legendary swimming coach, Richard Quick, and Auburn Swimming Head Coach, Brett Hawke, share their tools to build a faster sprint freestyle turn. Coaches Quick and Hawke discuss the sprint Freestyle approach/transition to the turn and the importance of increasing speed into the wall.
Be sure to stay submerged and do not rise up when entering the turn phase of your freestyle race.
5x NCAA coach of the year, Jack Bauerle, details how to train your swimmers to maintain the proper head position which results in a proper alignment and posture for minimizing drag. The ‘Explosion Drill’ starts with the head positioned properly in a sculling position and then exploding to a full sprint while maintaining an ideal head position.
This drill can also help you during a race when you have to change speed suddenly.
Learn stroke finishing and recovery tips from Jack Bauerle, who was the Team USA Women’s Head Coach at the 2008 Beijing Olympics. Finishing the stroke and the recovery should be comfortable and easy with no stress on the shoulders. This will ensure that the recovery will not contribute to swimmer fatigue and reduce the power of the pull stroke.
Coach Bauerle’s advice is accompanied by excellent demonstration from one of his former athletes.
2X World Champion, Terry Brands, shows you how to create seamless transitions from set-up to takedown. Score back points by transitioning from the feet to the turk in any situation.
Instruction: Off of a double leg takedown, if the opponent gets to his belly, the attacking athlete can immediately look to continue his drive, lift the near leg and turk the bottom leg for nearfall points. The attacking athlete can also control the hip bone of the opponent with his far elbow and go immediately into a hip tilt or gut wrench turn. Coach Brands also emphasizes the elbow control of the hip. The hip control is also a key element of going immediately into an ankle lace turn from this position for Freestyle wrestling.
Check out an additional clip from the Championship Productions’ DVD “From Folk to Free: Fundamental Techniques for Building Elite Wrestlers.” If you’re interested in more Wrestling videos on Freestyle, click here.