Drills
The implementation of drills in practice, allows swimmers to focus on a specific component of their stroke. Focusing on a specific component of a stroke will help the swimmer develop proper technique, maintain a tight core, and increase their power in the water. The drills on this page will increase the swimmers feel and power in the water.
Sculling
The purpose of sculling is to increase the swimmer's feel for the water, allowing them to focus on grasping more water.
Steps:
1. Swimmers are encouraged to use a pull-buoy, ensuring they are in the correct alignment. The swimmers eyes should be down, elbows should be bent in a high position, and wrists should be flexed to their comfort.
2. Perform the sculling motion, focus on sweeping the hands back. and forth. Take notice of what it feels like to create power.
The purpose of sculling is to increase the swimmer's feel for the water, allowing them to focus on grasping more water.
Steps:
1. Swimmers are encouraged to use a pull-buoy, ensuring they are in the correct alignment. The swimmers eyes should be down, elbows should be bent in a high position, and wrists should be flexed to their comfort.
2. Perform the sculling motion, focus on sweeping the hands back. and forth. Take notice of what it feels like to create power.
Mini - Pull
This drill allows the swimmer to focus on driving their hands completely forward into the recovery position. The smaller pull will help the swimmer catch water while, using less energy to propel the swimmers forward.
Steps:
1. Experiment with the pull, focusing on maintaing a really small pull at first.
2. Swim regular breaststroke, barely allowing your elbows to bend.
3. Focus on maintaing a strong sweeping motion throughout all the movements of the forearm.
This drill allows the swimmer to focus on driving their hands completely forward into the recovery position. The smaller pull will help the swimmer catch water while, using less energy to propel the swimmers forward.
Steps:
1. Experiment with the pull, focusing on maintaing a really small pull at first.
2. Swim regular breaststroke, barely allowing your elbows to bend.
3. Focus on maintaing a strong sweeping motion throughout all the movements of the forearm.
One-Pull,Two-Kicks
The one-pull, two-kicks drill will allow the swimmer to maintain a tight streamline position as they add in an extra kick at the first arm cycle (2).
Steps:
1. Swim regular breaststroke.
2. At the end of each arm cycle, hold your streamline position and preform an additional kick.
3. Make sure to look at the bottom of the pool during the second kick.
4. Repeat these steps until you reach the end of the pool.
The one-pull, two-kicks drill will allow the swimmer to maintain a tight streamline position as they add in an extra kick at the first arm cycle (2).
Steps:
1. Swim regular breaststroke.
2. At the end of each arm cycle, hold your streamline position and preform an additional kick.
3. Make sure to look at the bottom of the pool during the second kick.
4. Repeat these steps until you reach the end of the pool.
Resistance Wall Kick
The purpose of this drill is to focus on grabbing water at the top of this kick, allowing the body to generate more power as swimmer moves forward.
Steps:
1. This exercise requires the use of a small board and resistance cords.
2. The swimmer will kick with the cord around their waste. They will kick as far as they can, until the cord prevents them from moving forward.
3. Make sure to keep your feet and hips high in the water.
4. Kick until the cord start to pull you backwards.
The purpose of this drill is to focus on grabbing water at the top of this kick, allowing the body to generate more power as swimmer moves forward.
Steps:
1. This exercise requires the use of a small board and resistance cords.
2. The swimmer will kick with the cord around their waste. They will kick as far as they can, until the cord prevents them from moving forward.
3. Make sure to keep your feet and hips high in the water.
4. Kick until the cord start to pull you backwards.
Increased Hand Speed
The purpose of this drill is to increase the swimmers tempo in the water. This increased temp will allow the swimmer to feel what it is like to swim at a fast race speed.
Steps
1. The swimmer will need a Tempo Trainer, large paddles, and fast fins.
2. The tempo trainer should be set at a level the coach deems necessary.
3. The swimmer should initiate a stroke at the start of every beep.
4. The swimmer should maintain this temp for a lap, allowing to understand what it feels like to swim at a fast speed with great power.
The purpose of this drill is to increase the swimmers tempo in the water. This increased temp will allow the swimmer to feel what it is like to swim at a fast race speed.
Steps
1. The swimmer will need a Tempo Trainer, large paddles, and fast fins.
2. The tempo trainer should be set at a level the coach deems necessary.
3. The swimmer should initiate a stroke at the start of every beep.
4. The swimmer should maintain this temp for a lap, allowing to understand what it feels like to swim at a fast speed with great power.