Do you
over-reach on your backstroke? Having a hard time keeping your hips up?
Wondering how your hands should exit to initiate the recovery? Want to get the
feeling of where you start your pull? Want to get a bonus effect of practicing
your breaststroke underwater pull? This drill is for YOU!
Why Do
It:
This old standby is actually a pretty amazing drill, because it
lets you focus on so many different things. We'll hit on a few of them, but you
can add your own. And remember...choose just one focus point at a
time.
How to Do It: 1. Push off on
your back with both arms above your head and start flutter
kicking. 2. Pull down with both arms at the same time,
making sure you keep your hands under water. 3. Finish the
stroke and recover both hands at the same time as well.
How to Do
It Really Well (the Fine Points):
See, the drill is very easy, but
there are so many fine points to it. By focusing your attention on one of the
specific points, you'll feel it working. 1. If you
consistently over-reach on your backstroke pull, double-arm makes this very
tough to do, because you have to cross your arms during the recovery to
accomplish that. This drill usually helps you get your hands in the water
directly above your shoulders. 2. In order to keep your hips
up with both arms recovering at the same time, you'll need to lean back into the
water on your upper back, and make sure you have a constant kick. 3. You may drag your wrists out of the water because you have so much to
think about, but focus on a thumb-first exit, and you'll slice both hands out at
the same time. Very clean. 4. To grab the water for an
effective catch, you'll have to engage your back and elbows very quickly. Focus
on grabbing the water immediately with both hands. 5. While
the pull will be a bit behind your head, the double action gives you a good idea
of how to create power for the breaststroke underwater pull... a great little
bonus.