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Archives by Tag 'Swimming'

Learn a Dryland Conditioning Routine for Divers!

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

Jason Baumann, Edina High School diving coach and former USA Diving Director of Coaches Education, recognizes the importance of dryland training to create successful divers. In this clip, you’ll see some exercises Coach Baumann uses to focus on core strength out of the pool.

Conditioning Routine

Drill Summary: The first drill shown in the clip is the Tuck-Kick-Look reach. Start in a small tuck, transition to the kick and hold the hollow (hands on the thighs), then look back and reach back to complete one rep. Coach Baumann has his divers do sets of 10, focusing on using quality form each time and working on getting into the position that coincides with entry/lineup in the pool. This drill helps with changing and adjusting positions in the air.

The second drill show is the Plank. Swimmers work on their core and shoulder strength while holding their body in a straight line in a push-up position. Do each rep in 30 second increments.

This video came from Championship Productions’ video “Coaching High School Diving: Dryland Drills, Skills & Techniques.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Practice the Approach with a Submerging Drill!

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

A key aspect of the turn is the approach that the swimmer takes leading up to the wall. University of Tennessee head swimming & diving coach, Matt Kredich, and assistant coach, Bill Boomer, present a drill that uses the lane line to practice the skill of submerging, which is the initiation of the rotation.

Submerging

Drill Summary: Swimmers begin on the side of the pool  and push off toward the nearest lane line. As they approach the lane line, they should be at a depth that allows the lane line pieces to gently roll down their backs as they go under. Once into the adjacent lane, swimmers exhale into a human ball and drop to the bottom of the pool. Finally, the rep is completed by crawling back (not swimming) to the wall.

This drill works on slightly depressing the upper body below the water to double-cut the water, a technique that Coach Kredich says leads to the ability to slide through the water easier.

This video came from Championship Productions’ video “Blueprint for Turns and Starts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Use the “Single Arm Drill” to Perfect Butterfly Timing!

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

David Marsh, head coach at SwimMAC Carolina and eight time NCAA Coach of the Year, goes over the “Single Arm Drill.” This is a great drill for timing and mimicking the stroke well with one arm, making it perfect for beginning to advanced swimmers as a warm-up exercise or rhythmic training method.

Single Arm Drill

Drill Summary: This drill can be done with the opposite arm at the side or out in front. Using a snorkel is optional (if you use one, try to work on keeping a long neck line). For the arm on the side version, begin with the arm down and focus on using a big catch and long stroke for the length of the pool. Use two kicks per arm cycle. Having the opposite arm on the side will emphasize hip movement and cause swimmers to move in a more wave-like pattern. Next, progress to the arm in front version.

This video came from Championship Productions’ video “David Marsh’s Next Wave Technique: Butterfly.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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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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Learn the Backstroke Scull from an Olympic Champion!

By Kevin Fitzpatrick - Last updated: Friday, January 1, 2016

Six-time Olympic medalist, Matt Grevers, set a new world record in the 100-meter backstroke at the Duel in the Pool event in Indianapolis just a couple weeks ago. In this clip, you’ll learn a backstroke sculling drill from Grevers himself that he likes to use prior to competing in a race.

Backstroke Scull

Drill Summary: This drill focuses on the “finish” of your backstroke. The key is to keep your hands sideways in the water at all times, rotating side to side. When in the water and going backward, pull your knees close to your chest and keep your hands down by your waist. Push the water away from your body using your hands and continue swimming backward with your knees close to your chest. Coach Grevers loves to do this drill right before a race, and even used this drill right before he won the 100M backstroke in the Olympics.

This video came from Championship Productions’ video “Backstroke with Matt Grevers.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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