Tuesday, January 17, 2012

Backstroke Drills

This week - we will post some backstroke drills for swimmers to work on.  All the drills for this week come from a book written by Coach David Stump.  Dave is a very close friend of mine - we have known each other since the 5th grade, swam together, coached against each other, and coaches with each other.

The swimmers kick backstroke in a streamline position.  They must stay streamlined and underwater past the flags after each turn.  

This is a good drill to correct a pedaling motion in the kick.  Swimmers kick while holding a board lengthwise over their thighs.  If they hit the board with their thighs and knees, it indicates a pedaling motion in their kick.  The board will lie quietly if the swimmers are kicking correctly

The swimmers should be on their backs kicking with their arms at their sides.  They then lift their hand through a full recovery to touch the water overhead before bringing their arm back to their side.  This is done twice with the right arm, twice with the left arm, then two complete stroke cycles.

Swimmers kick with both arms at their sides.  They should roll their shoulders and lift their hand 6-12 inches out of the water and then let it fall back into the water

GOGGLES ON THE FOREHEAD – Have the swimmers swim a 25 with their goggles resting on their forehead.  They should try to swim without them falling off.  This drill forces the swimmers to maintain a steady head position.  

Video Drills

Backstroke swimming drills - http://www.youtube.com/watch?v=pYErozl7SCs

Spin Drill - http://www.youtube.com/watch?v=h8iSwO6RKto&feature=endscreen&NR=1 

Wave Drill - http://www.youtube.com/watch?NR=1&feature=fvwp&v=F48k5fb33uM

4 Back 3 Free Catch - 4 back 3 Free Catch

Wednesday, January 4, 2012

Butterfly Drill

This month we are starting with = butterfly drills for X-Cel swimmers that can be used during drill sets in practice.  Also attached is a link to some video drills.

Swimming Drills

1.  Board Kicking - Purpose - improve the 2nd kick due to limited undulation.

 Kick, maintaining a non-stop rhythm of 1-2-3-4-1-2-3-4, holding the top of the board

2.  "Big" Kick under - purpose - improve the unduation in the 1st kick.

Imitate dolphins by kicking underwater - hands at side - move the legs as one until, like the tail  of a dolphin.

3.  Side Dolphin - purpose - works both directions of the kick.

Dolphin kick on the side with hands back at the thighs.  Optional:  Extend the arm closes to the  bottom  of the pool and place the other arm at the side.  To work back flexibility, try drill in a streamline position.

4.  Corkscrew - purpose - work both the upbeat and downbeat.

4 Kicks on the stomach, 4 kicks on the right side, 4 kicks on the back, 4 kicks on the left side, repeat.  Try to keep the kick continuous.

5.  Hands Back - purpose - work on Rhythm

Dolphin kick on the surface, with hands held at the side and without a breath or with "limited breathing".  Focus on continous, "full range" kicking and life the hips out of the water.

Video Clip - 

Biondi Butterfly Drill -  http://www.youtube.com/watch?v=rytpcq4X3TA

 This is the Biondi Drill used to develop timing when learning butterfly. Make sure your body is arched upwards before you pull. Also helps to learn a quiet recovery
The Biondi Drill is referenced in "Championship Swim Training" and is also referenced in the book "Swimming Made Easy" where they call is stoneskipper.

Second Kick - http://www.youtube.com/watch?v=fJeENNNK5Iw&feature=relmfu 

Butterfly - 3-3-3 Thumb Drag - http://www.youtube.com/watch?v=vcXBaGI9pUE&feature=relmfu