自由泳技巧-自由泳侧身打腿 Kick On Side Drill
Purpose
- Helps you develop good posture and alignment in the water (and rotation)
- It also helps you achieve an excellent catch set up position
Key Points
- Use fins and push off in a great torpedo position
- Rotate onto your side (90°), leaving your lower arm in front of you and upper arm by your side
- Draw your shoulder blades together and back to maintain good alignment
- Kick at a steady pace from the hips with relatively straight legs
- Face downwards and exhale into the water continuously
- Rotate your head to take a breath in, keeping one eye in the water
- Rotate your head back down while you exhale
- Notice whether you tend to track straight or weave about
- Swap sides after 25m/yds, are you better or worse on the other side?
Hand Position
- Notice the position of your lead hand, are you crossing over the centre line?
- If you’re crossing over or it’s likely this also happens in your full stroke
- Notice if your little finger or thumb is facing down
- Are you dropping your elbow showing the palm to the front (putting on the brakes)?
- If so it's likely you do this in the full stroke too and this drill will really help to correct it
- The correct technique is keeping the palm of your hand facing down, fingertips lower than wrist, wrist lower than elbow at all times, with your middle finger pointing straight out in line with your shoulder
Progressing to full stroke
- Perform some freestyle immediately after the drill, keeping your fins on
- As you start the full stroke following the drill think about maintaining your alignment and extending the middle finger on your lead hand in front of the shoulder
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