The Good
Katherine has a fairly good balance in the water and her swim stroke is not bad in anyway . She will develop well with her swimming if she works on a good foundation and technique changes while she is a younger athlete and does more easy klm’s in the pool to give her time to slow down and work on technique fundamentals .
Issues & Technique fundamentals are outlined below.
Note: We will put some videos on the website over the in next week on drills and explanations of how the drills work as it will also be good for understanding the How’s and the Why’s
Drills That Can Assist With Better Swimming
Lots of Pull Bouy swimming to get use to the higher leg position in the water and to help focus on hip control as well without the legs getting in the way with balance
* Hip rotation timing with Katherine’s hand entry – causing zig zagging
Katherine needs to use his hips more when swimming, getting use to a dynamic rotation movement with each stroke, the hip needs to move in timing with the hand hitting the water at the front of the stroke. No sooner, no later.
Drill1 – 3 Stroke Side kick – 3 fast strokes followed by kick on the side for 6 to 10 kicks with leading arm out front and one arm by side with the kick and alternating of course
Drill 2 – kick hip drops with kick board – Kick board kicking with flippers dropping the hip every 10 to kicks or so (kick 10 kicks, drop right hip towards the bottom of the pool, 10 kicks left hip towards the bottom of the pool, keep legs together and kicking the whole drill.
Drill 3 – Hip Emphasis – Exaggerate Hip movement for 25m/25m relaxed
* Stabilizing the shoulders – removing shoulder drop through the placement and pull phase of stroke
Katherine needs to keep shoulders high and level to the surface of the water while going through the catch phase rather than rotating them under the surface , in the leading arrow arm through the touching the water and pull phase the shoulders must be settled, less movement on a side to side point of view and more extension and reach for the pull phase, keep the elbow high on the catch phase in the water as well.
Drill 1 – Speed Catch Up – Catch up without the delay , take a stroke when your recovery arm/hand gets out in front with the leading arm concentrating on keeping shoulders higher in the water and making sure you are not rushing and working on good stroke length at the front as well
Drill 2 – kick with no board – Flippers can be used – Arms out in front sculling, keeping shoulders high eg; 25kick NB / 25 Swim
* Breathing Bilateral – Katherine needs to work on more bilateral breathing , This will create more balance in her swim stroke as she progresses
Technique is so crucial in swimming as you can imagine, the water is a completely different environment, working on drills and slowing down to feel the water is crucial. Katherine can do lots of pull bouy swimming with band around ankles, also some with paddles added.
Any questions do not hesitate to contact us, Thank you
Chip & Rina