Championship Productions Blog

Archives by Tag 'Swimming'

Discover Mark Onstott’s Drop Down Method!

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

Mark Onstott, New Trier High School (Illinois) head swim coach, teaches his swimmers a “drop down” at the beginning of every year. The drop down is the way that Onstott’s athletes start every repeat of every set they complete, no matter the type of stroke.

Drop Down

Drill Summary: Begin the drop down by putting your hand on the wall your feet at a 45 degree angle. Get your opposite arm extended toward the other end of the pool and keep your shoulders below the water. Next, focus your eyes on the wall hand and drop down deep into the water. From there, the hand on the wall drops to your ear and you push off the wall.

This video came from Championship Productions’ video “High School Coaching Academy: Strokes, Starts, Turns and Breakouts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Find Your Center of Balance in the Water!

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

In this drill from former Stanford University head women’s swimming coach and three time Olympic coach, Richard Quick, athletes execute a “tuck float” and a “dead man float” to improve their balance in the water. Once swimmers get comfortable with their center of balance, they can progress to swimming posture.

Tuck Float & Dead Man Float

Drill Summary: This video details a progression of exercises designed to improve swimmers’ ability to hold their breath and find their center of balance. Start with the tuck float, in which the swimmer gets in as tight of a tuck as possible (chin against chest, look for belly button, round your back, bring feet and head inside the ball) and just floats in the water. Don’t let any air out. After holding that position for about 15-30 seconds, come up for air.

Next, progress to a dead man float (let legs, arms and head relax). Completely relax in the water and let the water move you freely. After that, slowly bring your arms to just under the surface of the water. Bringing your arms up will naturally lift your legs to maintain balance. Once you’ve lifted your arms and legs, lock into good swimming posture and remember the balance point you’ve found with your lungs.

This video came from Championship Productions’ video “Posture, Line and Balance: The Foundation of Championship Winning Swimming.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

Interested in receiving a FREE swimming newsletter? Sign up today to get tips, technique and drills similar to the post above!




Improve the Effectiveness of Your Fly Kick!

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

The fly kick is an essential elemental of every butterfly competition. In this clip, University of Texas head men’s swimming coach, Eddie Reese, shows two drills that will improve the power and speed of your swimmers’ legs while executing a fly kick.

Underwater Kick & Vertical Fly Kick

Drill Summary: There are two drills in this clip. The first is the Underwater Kick, in which the first 25 meters is underwater or the last 25 meters is underwater. For younger age groups, they can come up halfway through the drill. The second drill is the Vertical Fly Kick. Put your hands on your shoulders and fly kick vertically. There’s not much knee bend involved in the fly. Focus on generating power and speed.

This video came from Championship Productions’ video “Eddie Reese on Butterfly.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

Interested in receiving a FREE swimming newsletter? Sign up today to get tips, technique and drills similar to the post above!




Receive Breaststroke Instruction from Josh Davis!

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

United States Olympic gold medalist and American record breaker, Josh Davis, gives you three breaststroke drills designed to develop faster swimmers. You will work on keeping your head up, shooting through the air, strengthening your arms and improving your timing in Davis’ drills.

Breaststroke Drills

Drill Summary: There are three different drills in this clip.

  1. Head Up Breaststroke – Swim using short, fast strokes and focus on keeping your head up in the water. Don’t let your chin touch the surface!
  2. Freaky Dolphin Drill – Instead of executing a regular dolphin drill, scoop and shoot forward in the water on every stroke. Really focus on diving forward!
  3. 2 Kicks 1 Pull – For every pull, you get two kicks. Focus on holding the streamline position and gliding near the surface of the water after every 2nd kick.

This video came from Championship Productions’ video “Josh Davis on Everything Swimming: All 4 Strokes, Starts and Turns.” 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!

Interested in receiving a FREE swimming newsletter? Sign up today to get tips, technique and drills similar to the post above!




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