Purpose
Developing the final phase of the arm pull throughSetting up a bent elbow exit from the water (150° approx.) and prevent elbow pain when swimming freestyle
Key Points
Use a pull buoy ...……
Purpose
Traditionally it was thought isolating one arm pull would help swimmers focus on it
Weaknesses
It teaches swimmers to catch the water while completely flat, not rotated as in the fu ...……
Purpose
This is a great drill to help you learn to exhale comfortably in the waterGetting rid of CO2 will keep you relaxed in the water
Key Points
Breathe out through your nose or ...……
Purpose
This drill is designed for swimmers with tight upper backs and shoulders to help you loosen offIt helps you relax your arm and shoulder while recovering over the top of the waterIt enables ...……
Purpose
Enables you to experiement how having inflexible ankles affects your body position and increases drag
Key Points
Using a pull buoy swim arms only and flex your ankles as you s ...……
Purpose
Sets you up for a great swimming posture and body position from the start of every lapBuilds confidence in letting the water take your body weight and floating horizontally
Key Points ...……
Purpose
This is a progression of the Unco drillPerforming Unco with paddles increases the surface area of the hand, which improves your awareness during the catch phase at the front end of ...……
Purpose
Isolate the arms and improve hand entry, catch mechanics and core controlAlso improves arm strength with the increased surface area and resistance of the paddle
Key Points
Using ...……
Purpose
This drill is similar to 6/1/6It’s used to improve your a sense of core balance and core control in the waterIt also helps you develop your body rotationIt can train a classic hig ...……
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
...……
自由泳技巧-体会不同的头部位置的练习 Head PositionsHead
Purpose
Finding the optimal head position for you
Key Points
Try four lots of 50m changing head position each time ...……
自由泳技巧-握拳游体会划水练习 Fist Drill
Swimming with fists is a way of reducing the surface area of the hand encouraging use of the forearm as a paddle
Disadvantages
Naturally makes ...……
Disadvantages
Most swimmers have very poor shoulder and upper back flexibility so will not be able to complete this drill without over rotating the bodyEmphasising a very high elbow recovery ...……