Flowing Freestyle: Novice to Pro. Copyright USA Swimming, Inc. All rights reserved.

Transcription

1 Flowing Freestyle: Novice to Pro Copyright USA Swimming, Inc. All rights reserved.

2 Key Points Eliminate Resistance Breathe within the rhythm of the stroke High Elbow Anchor Use dynamic connection of recovery & anchor Emphasize leg swing & full extension of kick

3 Eliminate Resistance Head to Foot Balance Head in line with body (neutral) Eyes down or slightly forward Extended neck

4 Split water on side 2 surfaces = Faster! Eliminate Resistance Active Streamlining

5 Eliminate Resistance Swim Tall

6 Freestyle Breathing Honor the line Rotate head along spinal axis independent of body rotation Quick, Sneaky Breath Exhale when face is in the water

7 Freestyle Breathing Turn head to breathe BEFORE the opposite arm enters the water Return head to water BEFORE the breathing arm reaches the face Look at the hand of the non-breathing arm as it sets the anchor

8 Bad (Late) Breath (Natural)

9 The Late Breath Starting Late Returning Late

10 Breath Over Rotation

11 Breath Over-Rotation (Slo Mo)

12 Good Breath (Front View)

13 One Goggle Up, One Under

14 Breathe Behind Bow Wave

15 Breathing Behind the Bow Wave

16 Nathan Adrian How Many Breaths?

17 Chloe Sutton Training Before & After

18 Breathing Drill 1 Quick, Sneaky Breath (8 year old)

19 Breathing Drill 1 Quick, Sneaky Breath (12 year old)

20 Breathing Drill 2 Strokes, Quick/Sneaky Breath, 6 kicks

21 Bilateral Breathing Every 3? Or by 25s? Or 3-2-3? Symmetry: Increased balance Shoulder health Seeing the Competition

22 Freestyle Fundamentals Kicking Movement originates from the hip joint Knee & upper leg move forward Power comes from leg extension/follow through

23 Legs Lift from back of knee (leg straight) Continuous, Small, Fast, STRONG!

24 Bad Kicking

25 Good Kicking

26

27 Kick Drills With board face in water (teach exhale) With board face in water & snorkel Kick balanced on the board K all sides Vertical Kick

28 Kicking Fast In Position Courtesy Blue Ash YMCA

29 Kicking Fast Nothing Like It

30 NASCAR At The Woodlands

31 Freestyle Power Anchor/Catch (Early Vertical Forearm, Elbow Up, High Elbow, Open Armpit, Medial Rotation) Pull with core not arms

32 Anchor = Catch

33 Anchor/Catch Bend at the elbow/palm and forearm face toward feet Disadvantage: Technically difficult Advantage: Greatest stroking efficiency

34 Fingertips Down & Palm/Forearm Facing Back

35 High Elbow

36 High Elbow

37 Anchor/Catch

38 Freestyle Fundamentals Do Not Cross-over Midline Train Tracks

39 Underwater Front View Joyce Vollmer straighter arm high elbow

40 Straight(er) Arm Disadvantage Less efficient & difficult to maintain high stroke rate 50m+ Gary Hall Jr.

41 Ricky Berens Key to fast freestyle is being able to rotate/extend AND get a high elbow

42 The Connection Shoulder rotation is a much forward as it is up and down Recovery arm shoulder shifts/rolls forward as the stroking arm shoulder shifts/rolls back Vault over the anchor Drive fingertips forward & down

43 The Connection

44 The Connection

45 The Connection

46

47 Stick Swimming

48 Three-Dimensional Recovery A relaxed throw of the hand forward Hand should be wider than the elbow

49 High Elbow

50 Traditional Recovery Hinged at the elbow & led by the hand

51 Traditional Recovery

52 Open Recovery Hand is high at peak/middle of the recovery

53 Arm Recovery

54 Trouble with Zipper Drill

55 Better Zipper Drill Zipper Extension

56 Better Zipper Drill

57 Drills Human Drill extended doggie paddle (Great Dane) Catch-up Skate & Switch One Arm No Arm Free/Back Combo Drill Freestyle Skipping (Dryland and/or Shallow)

58 Your Drills

59 Key Points Eliminate Resistance Breathe within the rhythm of the stroke Emphasize leg swing and full extension of kick High Elbow Anchor Use dynamic connection of recovery & anchor