By Kevin Fitzpatrick - Last updated: Wednesday, April 1, 2015
In this drill, Dr. Sam Freas of Oklahoma Baptist University teaches swimmers how to maintain good body position when using the freestyle stroke. Drills like this helped Dr. Freas lead the Bison to the title at the 2014 NAIA Men’s and Women’s Swimming & Diving Championships.
Head Up and Head Down Swim with Weight Belt
Drill Summary: For this drill, coach Freas places a rope about six inches under the water (held down by a weight belt) about five yards off the end of the lane. Swimmers will need to wear a weight belt around their waist to do this drill as well. To begin, the swimmer pushes off the wall and swims under the rope, focusing on staying down and keeping their head flat to their back. Once they’ve made it under the rope, the swimmer breaks out into their stroke. Coach Freas stresses the importance of keeping the feet up during the stroke to increase power. During the first rep’s breakout, have the swimmer keep their head up. On the second rep, have them keep their head down. After a few reps, remove the weight belt and do the drill again without the added weight.
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.
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.
By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015
Ohio State University men’s swimming coach Bill Wadley shows how he teaches his swimmers to finish a freestyle sprint. Learn to finish strong courtesy of the Buckeye swimming program!
Freestyle Sprint Finish
Drill Summary: When approaching the wall, swimmers should hold their posture in line, keeping the head still and the stroke as big as possible out in front. Coach Wadley says swimmers should finish high and firm on the pad, and complete the race in “opposite action position” (one arm up and one arm back).
By dustin.moscoso - Last updated: Monday, December 1, 2014
8x NCAA Coach of the Year, David Marsh, provides you with the Paddle Pushing Drill. This drill essentially forces a swimmer to attain and maintain a high catch position.
Paddle Pushing Drill
This is a unique and challenging drill but it is a great sensory training drill that will let the swimmer feel what an ideal early vertical forearm position feels like when they correctly execute the challenge of the drill. The position that this drill creates makes the elbow point out while keeping the wrist down to create a “blade” for the freestyle catch.
By dustin.moscoso - Last updated: Friday, August 1, 2014
Olympians, Kara Lynn Joyce and Jimmy Feigen, emphasize the importance of a great freestyle sprint start. This drill focuses on the main points of a freestyle start to improve freestyle sprints.
Sprint Freestyle Start
In this segment, Kara reviews the main points of a sprint start: track start, toes curled over the edge, legs shoulder width apart, be on the ball of your foot, grip front of the blocks and tension in your arms. When the signal is given, start with a strong pull on the arms followed by an explosive leg push-off. The body should be streamlined before entering the water.