KEY POINTS ALL STROKES

Transcription

1 KEY POINTS ALL STROKES #1 Keep Moving Forward #2 Eliminate Resistance #3 Breathe to swim faster vs. swimming to breathe SHORT AXIS COMMONALITIES Emphasize Surges

2 IM TURNS BACK TO BREAST

3 BACK>BREAST: FLIP TURN Courtesy GoSwim with Steve Haufler

4 BACK>BREAST: SPIN (BUCKET) Courtesy GoSwim with Steve Haufler

5 BACK>BREAST: CROSSOVER TURN Courtesy GoSwim with Steve Haufler

6 CROSSOVER TURN Courtesy Alamo Area Aquatic Association

7 BREAST & FLY TURNS Manage the approach the wall is right in front of you Hit wall at full extension Tuck chin and roll back Knees to nose - Legs go STRAIGHT UNDER

8 MIDPOOL TURNS

9 BREAST & FLY TURNS One arm under, one arm over or Elbow your brother, call your mother Hip check the surface Foot on foot in the chair position Push-off is a ¼ turn jump

10 ROTATION TO SIDE

11 BREAST TURN UNDER-WATER

12 MIDPOOL TURNS NO WALL

13 BREAST TURNS ABOVE WATER

14 FLY TURNS

15 PULLOUTS

16 PULLOUTS

17 PULLOUTS The line is the most important thing Put kick where the line stays the best Smaller kick from the knees works best Timing: Dolphin, ride, pulldown, ride, Breast kick to the surface

18 Dolphin at Beginning of Pullout

19 Dolphin Variations

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21 BUTTERFLY EVOLUTION

22 TECHNIQUE PRIORITIES Body Driven Stroke Forward Press Breathing Anchor Legs The rest of the stroke is designed around the priorities

23 BODY-DRIVEN STROKE Rhythm vs. Power Press the chin & chest forward on the landing Hip are highest just before or at landing Hands enter at shoulder width or wider Splash goes forward at ~45 angle

24 BODY-DRIVEN STROKE

25 BODY-DRIVEN STROKE

26 SEND SPLASH FORWARD AT ~45 ANGLE

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28 WALL DRILL

29 DIVE & LAUNCH

30 HAND LEAD BODY DOLPHIN 2

31 EXTRA KICK FLY

32 Breathing: Two Before Rules Head out before hands out Head in before hands in

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37 ARM STROKE PATTERN To move body forward feel like you re pushing water back

38 LEGS Two kicks, equal in power and size Missing the second kick (at exit) is the result of not letting knees bend Drive knee down & forward to keep feet in the water

39 Legs

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41 FLY KICK UNDER THE BOARD

42 ROOKIE BREASTSTROKE

43 HERE S WHAT ALL OF THE BEST DO WELL Keep moving forward Minimal stop & go action Maintain speed & body position through the midpoint of the arm stroke and breath Surge chest, head and arms forward into the line Ride the kick in a solid, strong line

44 MAKE THE PIECES WORK TOGETHER Line of the body The Arm Stroke Set-up Timing of the kick

45 The Line Stroke while legs are streamlined Kick while arms are streamlined

46 CREATE & SUSTAIN THE BEST LINE

47 THE LINE Strong core throughout the stroke connects arms & legs to transfer all of your energy forward

48 THE LINE Engage the core at the peak of the stroke Keep back flat to stay lower Minimizes stop-and-go Move through the sinking position quickly

49 NARWHAL DRILL

50 RIDE THE LINE Surge chest & shoulders forward Extend and blend your arms & head forward Ride your kick bodysurfing off its power

51 SURGE

52 SURGE DRILL Courtesy of Coach Jeff Johnson Patriot Swim Club-NE, Acton, MA

53 ADAM PEATY 57.13

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55 THE LINE Streamline your legs after the kick Maintain connection & energy in the legs Curl your toes to hold on to your legs

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57 Denver Hilltoppers Drill Sequence Coach Shawn Smith

58 TIMING THE LEGS Start the knee bend towards the end of insweep Recovery of the heels must be fast

59 TIMING THE LEGS Push back when upper body is lined up arms near full extension & head is blended into line

60 JESSICA HARDY/REBECCA SONI

61 MARK GANGLOFF/BRENDAN HANSEN

62 MOOSE (ACCORDION) DRILL

63 Denver Hilltoppers Drill Sequence Coach Shawn Smith

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65 Denver Hilltoppers Drill Sequence Coach Shawn Smith

66 CARLA DRILL INDIANA UNIVERSITY

67 SERGIO LOPEZ - HEELS TOGETHER

68 SERGIO LOPEZ - KNEES TOGETHER

69 SERGIO LOPEZ ALTERNATING LEGS

70 WALL KICK KING AQUATICS

71 WALL KICK KING AQUATICS

72 FREESTYLE POWER Anchor/Catch (Early Vertical Forearm, Elbow Up, High Elbow, Open Armpit, Medial Rotation) Pull with core not arms

73 ANCHOR = CATCH

74 ANCHOR/CATCH Bend at the elbow/palm and forearm face toward feet Advantage: Greatest stroking efficiency Disadvantage: Technically difficult

75 FINGERTIPS DOWN & PALM/FOREARM FACING BACK

76 HIGH ELBOW

77 HIGH ELBOW

78 UNDERWATER FRONT VIEW Joyce Vollmer straighter arm high elbow

79 STRAIGHT(ER) ARM Disadvantage Less efficient & difficult to maintain high stroke rate 50m+ Gary Hall Jr.

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81 RICKY BERENS Key to fast freestyle is being able to rotate/extend AND get a high elbow

82 THE CONNECTION Shoulder rotates forward as much as up and down Recovery arm shoulder shifts/rolls forward as the stroking arm shoulder shifts/rolls back Drive fingertips forward & down Vault over the anchor

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84 THREE-DIMENSIONAL RECOVERY A relaxed throw of the hand forward Hand should be wider than the elbow

85 TRADITIONAL RECOVERY Hinged at the elbow & led by the hand

86 TRADITIONAL RECOVERY

87 OPEN RECOVERY Hand is high at peak/middle of the recovery

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91 STICK SWIMMING