“Uphill Swimming”
Notice above water does not look too bad, while underwater you can notice the “uphill” position and knee kicking. The last swimmer is stream-lined, parallel to the surface of the water and kicking from the hips.
Head-On Stroke
We video taped head-on stroke to look for crossing over, too wide of a pull, or collapsed elbows as well as head and body position. It is important to rotate your body on an axis while maintaining a straight line.
Stream-line Kicking
This is a good way to practice not kicking from the knees as well as practicing stream-line body position.
Wall Push-Off’s
Purpose: To learn proper balance and streamlined body position; to make swimmer aware of required pressure thru chest area and sternum to hold body in parallel position to surface of water.
Description: Drop under the water very close to wall and push off about a foot under the water; keep arms locked overhead in streamlined position, squeezing head just behind ears, and while keeping straight spine, push down thru chest and sternum enough to have bottom and hips surface at the same time as the head. Practice until swimmer can repeatedly rise to the surface of water, completely parallel to surface.
Kick On Side
Purpose: To learn how to balance on side in the water; to learn streamline positioning on side; to learn proper head and body position when breathing.
Description: One arm up and one arm relaxed at side of body; body is on side, at 90 degree angle to bottom of pool; bottom arm….arm in the water, is extended straight toward the opposite end of the pool; face is turned up and parallel to surface of water, so that the back of the head appears to be laying on the extended arm. Head can be swiveled down to look at bottom of pool when not breathing, with extended arm and ear together. Extended arm should be completely relaxed and “weight” of the body should be centered between armpit and ribs on side that is in the water.
Kick On Back
Purpose: To learn how to balance with proper body position (parallel to surface) and learn proper kick mechanics.
Description: Lie on back in water and keep arms relaxed at sides. The head should be in line with the spine and only the face should be above the surface (face parallel to surface). The knees should bend very little as the swim kick originates in the hip flexors and gluteal muscles. The ankles should remain relaxed, and the legs should “swish” back and forth right underneath the hips; do not let the legs drift behind the hip line and do NOT arch the lower back. The idea is to remain completely upright (as if standing straight and being measured for height). Try to keep the kick as “small” as possible, with a high cadence but the legs staying fairly close together, hence the term “flutter” kick.
Kick-pull-roll
Purpose: To learn rotation, how to balance in water with arms extended, and proper head and body position for breathing. This is a more advanced version of K.O.S. that incorporates rotation into the drill.
Description: Start out in K.O.S. position and when ready, rotate face into water, pull extended arm down and bring arm that was resting at side up and over the water as you extend that arm and rotate to the opposite side; pause as you balance and kick on opposite side and repeat down the pool. Once you get the proper technique, switch sides every 6 kicks (hence 6 kick switch)
6-3 Drill
Purpose: To work on rotation, breathing, head position, and balance while breathing. This drill is often used for those who have breathing issues, mainly caused by loss of balance when breathing. This is also a good drill to use to teach bilateral breathing.
Description: After pushing off of wall in streamlined position, take three strokes and “roll” to the side (perpendicular to bottom of pool), and maintain straight body position with arm extended (see Side Kicking Drill above) and body parallel to surface; do not let hips drop down, and be sure head is low in water and face is also parallel to surface of water. After taking a good breath or a few breaths, turn head down first and then “roll” body back into water leading with the hips. Take three more strokes and “roll” to the other side. Continue this pattern all the way down the pool.
Zipper Drill & Finger Tip Drag (FTD)
Purpose: To work on recovery arm position and hand entry; to correct windmill and water slapping hand entries; to keep recovery arm compact and close to surface of water.
Description: During arm recovery part of stroke, either take thumb and “zip” up the side of body until armpit, or drag tips of fingers thru surface of water close to side of body, to armpit, and then slide hand into water and forward to opposite wall. Elbow should be very high and hand very close to side of body.
Catch-Up Drill
Purpose: To work on the timing of the stroke and the proper execution of the entire arm pull. This drill is often used to correct poor timing, and is an exaggeration of “always keeping one arm above the head.” This drill is also a good way to work on proper arm positioning thru both the underwater and above water cycle, as well as work on power thru the underwater pull.
Description: One hand is always extended above head, and waits until the other hand has completed the stroke revolution and touches that hand before beginning the next stroke. Be sure to “tap” hand, or exchange small stick (example), to ensure you’re not taking the next stroke too soon. As soon as one arm comes around and one hand touches the other, the next stroke is taken, and comes around to touch the leading hand. Be sure to really extend thru the arm and hand, keep a straight body position (think “streamlining”). Watch the arm and hand pulling thru the water and really push thru the bottom part of the stroke, to generate as much momentum as possible before coming out of the water.
Single-Arm (One Arm) Drill
Purpose: To work on balance, rotation and dynamics of underwater arm position and pull; to have the ability to focus on one arm at a time and work on arm imbalances and awareness levels.
Description: With one arm extended, use only the other arm to stroke down the pool. Be aware of balance, breathing, body position and swimmer watches the arm as it moves beneath the body. Keep rotation. Advanced form of this drill keeps one arm at side and more focus is placed on rotation occurring equally on both sides as swimmer moves down pool; breathing for advanced drill is on OPPOSITE side from arm that is stroking.
Thumb-to-Thigh Drill
Purpose: To work on the “finish” part of the stroke and to learn to generate more power and greater distance per stroke.
Description: While swimming, “finish” each underwater pull by pushing thru the bottom part of the stroke and touching the thumb on the thigh as far down on the thigh as possible. The arm should completely straighten underwater, and then the elbow should lift for the recovery part of the stroke.
Archer’s Drill
Purpose: To work on timing of the stroke and making sure that the lead arm does not pull back too quickly.
Description: Imagine an archer pulling back on the bow, with the other arm completely extended, as your recovery arm comes out of the water; do not move the lead arm until this “archer” position is achieved.
