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While visiting the Dayton Raiders, we were reminded, not all drills or training are about perfect bodyline or balance. Sometimes the focus is about training and power.
Why do it:
For your more advanced athletes, overloading systems can help them to develop their fitness level, strength and quickness. How to do it:
1) Grab a medball. This particular one weights 8 pounds.
2) The swimmers will hold the ball out of the water while they perform flutter kick on their side.
3) They'll need to use the sculling action of their hands, combined with a fast, firm kick, to maintain the ability to get air. How to do it really well (the fine points):
It's VERY important to remember, this drill isn't for everyone. You'll need to already have much of your basic skills mastered. This is for your more advanced athletes, and typically, this type of exercise is done for short distances, with high intensity. If the swimmers are unable to perform this, try reducing the weight of the medball, or add a pair of fins. You can also try other standard balance positions if really want a challenge... just make sure you're ready!
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提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
