specialised swimming equipment A.S.C.T.A SUPPORTED NO.1 KICKBOARD 2004 drill list : learn to swim & stroke correction
key coaching points for sales enquiries contact ASCTA PO Box 824, Lavington NSW 2641 Tel 02 6041 6077 Fax 02 6041 4282 marilyn@ascta.com or lydia@ascta.com for more information contact Ben Holden Director of Bolsta Pro bolsta@lycos.com 0410 402030 Repetition over short distances. Practice many times until the learner can achieve the desired movement consistently unaided. Repeat over a distance of 2-5m until efficient and strong enough to extend to a longer distance. Streamlining. Unless indicated all drills should be done with the head down and body elongated, minimising frontal resistance. Regulate bubbling. Arms straight. In all but a couple of drills, the arms remain locked out. By locking the arms and keeping the head down, the learner will adopt a streamlined body position and gain a better feel for the water, rapidly improving the progressional rate. Bubbling. With all drills ensure the learner is bubbling comfortably, especially over the shorter distances. Discourage a big breath in at the start of the drill. Long strokes.where a stroke is taken, ensure the hand travels its full range, on a drill like catch-up, slow the arm rate down. 2 board drills. For many learners and teachers, using 2 boards at once is a difficult concept to come to terms with. As a teacher, teaching 2 board drills will allow you to correct an unbalanced swimmer. 1 board moving through the water lower than its counterpart indicates the swimmer is leaning on that side. Provide feedback to the learner and train the fault out. In drills that require palm flat, the whole hand sits on the platform. This will be a new concept to the kids, encourage them to stretch out and push the boards forward, and keep the head down.
Kick 1 bolsta Kick twin bolsta Kick hand-on-hand 1 bolsta Freestyle The essential kicking position for learn-to-swim. Focus on a long, flat, high body position in the water, providing a solid platform to build from. Ideal warm-up drill, can also be used with fins. Difficulty level 1/5 Kick twin bolsta Excellent progression from 1 bolsta. This drill trains balance and core strength to maintain streamlined position, and an good introduction to co-ordinated movement. Ensure swimmer places equal emphasis on both boards pushing forward, keeping the head down and arms straight. Breathe straight ahead. Kick hand-on-hand 1 bolsta A supreme streamlining drill for juniors. Suited for junior squad work, and stroke correction, this drill reinforce tight body position combined with a strong long-legged kick, keep arms locked out at all times, breathe forward when required. Difficulty level 3/5 Kick palm flat twin bolsta Beginner breathing drill 1 bolsta Intermediate breathing drill palm flat The very best kicking drill for stroke correction and junior squad. The boards will sit on or just below the water line, depending on the size and ability of the swimmer. This position requires the swimmer to adopt a relaxed, streamlined body position on the water line. Focus on arms locked out, and keeping the chin on the chest. The swimmer can breathe looking forward every 10 kicks or so. Ideal drill for learning the correct breathing technique. Leading arm must remain locked out against the side of the head which stays tucked down. Bubble down for 4 secs breathe and return to centre line. Focus on pushing the bolsta forward not down. May also be done with fins. The bolsta sits 0-3 inches below the waterline, and trains a superior breathing position in the water. Keep the leading arms locked out and check body position remains streamlined when returning to the centre line.
Catch-up Head up rail grab twin bolsta Breathing drill, varying arm position twin bolsta An excellent freestyle drill reinforcing streamlining with a long-legged kick. Focus on swimmer pushing the bolsta forward when breathing, and completing a long full stroke. Excellent with fins or pool buoy. An intermediate drill, excellent for training balance and core stability that comes with using two bolsta s. Focus on elongated body position. Increase the gap between the boards for more resistance. A good learn-to-swim drill that offers the swimmer more buoyancy when refining breathing techniques. Kick 8 kicks with two bolsta s in front, paddle one hand back/breathe 8 kicks, repeat. Focus on long body and steady kick. Bolsta pool buoy Bear hug 1 bolsta Bear hug twin bolsta Backstroke Place rail first between the legs and use as a normal pool buoy. The low buoyancy of the bolsta provides a good variation for squad swimmers, and an excellent introduction for juniors. Focus on stroking long and keeping the bolsta high up between the thighs. Difficulty level 3/5 A simple learn to swim backstroke kick drill. Encourage swimmer to keep the head back and to use a short sharp kicking technique with long legs Difficulty level 1.5/5 Two boards provides more buoyancy for the learner, the teacher may also support the head. Perfect for kids lacking confidence. Difficulty level 1/5
Beginner flat body twin bolsta Intermediate flat body twin bolsta Advanced flat body twin bolsta An excellent learn-to-swim kicking drill. The boards provide extra buoyancy around the hips. Focus on keeping the body flat, tummy high, and to use short sharp up-kicks. A follow on drill from the beginner flat body. One arm above the head, one arm by the side. Focus on a locked out arm pressed against ear. A follow on drill from the intermediate flat body. Both arms above the head. Combinations of all three flat body drills work well. Focus on body position and kick efficiency. Focus on keeping the hips high Upside down torpedo 1 bolsta Board over knees 1 bolsta Backstroke upper body rotation 1 bolsta Excellent streamlining drill for learn-to-swim, focus on straight arms, long body, and long kick. Keep arms locked out at all times. A great learn-to-swim drill that magnifies poor body position and kick inconsistencies. Encourage a longlegged kick, the board should remain still over the upper legs. Keep stomach up and head back. Difficulty level 1.5/5 A good introduction to body roll for junior squads. Kick in the position shown ensuring the swimmer is streamlined and rigid. Rotate the upper body, so the opposite shoulder is above the waterline, rotate back to centre line. Focus on keeping the head still through the movement, encourage strong lateral kicking.
Kick 1 bolsta Beginner kick twin bolsta Intermediate kick palm flat twin bolsta Breaststroke Simple learn-to-swim BR/S kick set. Focus on keeping the head down in the streamlined position. Breathe every 2-3 kicks, pause between kicks. Difficulty level 1/5 Hugely successful drill in developing and training the BR/S kick. Focus on an evenly balanced symmetrical kick. The use of two boards will highlight any kicking inefficiencies, encourage the learner to keep both boards on top of the waterline, pause between kicks. Difficulty level 1.5/5 One of the best drills to emerge from Bolsta. By placing each hand flat on the bolsta as shown, the swimmer is able to stretch out in a perfect streamlined position. The hands can sit on, or below the waterline, with the unique ability to invert each hand up to 45 degrees through the water. Many Olympic breaststrokers have favoured this technique. BR/S simulated paddle twin bolsta Head up rail grab 1 bolsta Head up rail grab twin bolsta Combining a kick with an assisted arm action, keep the arm sweep small, may take a little time to perfect, this drill provides a fluent movement through the water. Work various legs: arms combinations. Modify arm sweep if the swimmer consistently loses the boards. A good drill for overloading the kick. The bolsta should remain on the waterline, keep the head low and focus on transferring power to momentum. The very best learn-to-swim drill for amending incorrect breaststroke kick. By swimming with the head out of the water, the coach can provide ongoing feedback to the swimmer. Correct any tendencies to lean on one side (scissor kick), focus on a evenly balanced kick, pause between kicks.
Hand-on-hand kick 1 bolsta Beginner kick 1 bolsta Hand-on-hand kick 1 bolsta Butterfly The perfect streamlining drill for breaststroke. Ensure arms are locked out, and the chin is tucked in or near the chest. The bolsta should sit on or just below the waterline. Breathe every 2-3 kicks A simple easy way of learning dolphin kick. Repeat over short distances, focus on keeping the bolsta steady and the legs whippy. Repeat over a short distance (5m). A ideal streamlining exercise at speed. The bolsta s design allows the swimmer to kick on or well below the waterline, while maintaining a perfectly elongated body shape. Use snorkel for longer sets. Difficulty level 3/5 Fly kick twin bolsta Palm flat twin bolsta Rail grab 1 bolsta A progression from using 1 bolsta, this drill trains coordination and streamlining. A more advanced, and technically superior hand/arm position to the Fly kick twin bolsta this drill allows the swimmer to kick with the boards on, or below the waterline. Superb drill for training the dolphin kick. By holding the board around the nose, the swimmer can move through the water with minimal frontal resistance. This drill particularly works well with fins.
Rail grab twin bolsta Training with two bolsta s gives the swimmer additional buoyancy and maximises core body muscular recruitment. Sample Freestyle Lesson Plan (learn-to-swim) Based on a class size of 5. 2 x kick 1 bolsta 2 x kick 2 bolsta 2 x beginner breathing drill 2 x catch-up 3 x normal freestyle Sample Freestyle Lesson Plan (stroke correction) Based on a class size of 6 2 x kick palm flat twin bolsta 2 x hand-on-hand 1 bolsta 1 x catch-up 1 x normal freestyle 2 x bolsta pool buoy w/catch-up 2 x normal freestyle {attention to stroke length} Sample Backstroke Lesson Plan (Learn-to-swim) Based on a class size of 5 1 x bear hug twin bolsta 1 x bear hug 1 bolsta 10 sec float 2 x upside down torpedo 1 bolsta 2 x instructor assisted backstroke Sample Backstroke Lesson Plan (Stroke correction) Based on a class size of 6 2 x upside down torpedo 1 bolsta 1 x intermediate flat body twin bolsta 1 x intermediate flat body twin bolsta (change arms every 8 kicks) 1 x normal backstroke 1 x normal backstroke (change arms every 8 kicks) 2 x normal backstroke Sample Breaststroke Lesson Plan (Learn-to-swim) Based on a class of 5 1 x kick 1 bolsta 3 x head up rail grab twin bolsta (give feedback) 2 x normal BR/S 3/4 strokes 2 x 3 kick BR/S streamlined position, (arms remain locked out in front of the body) 2 x normal BR/S Sample Breaststroke Lesson Plan (Stroke correction) Based on a class of 6 1 x head up rail grab twin bolsta 2 x intermediate kick palm flat twin bolsta (breathe every 3 kicks) 2 x simulated paddle twin bolsta 1 x 3 kick : 1 arm BR/S 1 x 2 kick: 1 arm BR/S 4 x 1 kick: 1 arm BR/S (normal) Sample Butterfly Lesson Plan (Learn-to-swim) Based on a class of 5 2 x 5m dolphin kick arms by side, head down. 2 x beginner kick 1 bolsta 2 x fly kick twin bolsta revision of arm action (out of water) 2 x fly arm action, over 5m Sample Butterfly Lesson Plan (Stroke correction) Based on a class of 6 2 x rail grab 1 bolsta 2 x palm flat twin bolsta 2 x rail grab 1 bolsta with fins 2 x normal butterfly- 4kicks: 1 arm with fins 2 x normal butterfly with fins (streamline body)