Swimming drill videos

A major part of swimming front crawl is to swim this on the side rather than flat. This drill will allow you get the feel of swimming on your side and to practice the correct catch and underwater poll. Make sure you practice this drill with each arm as it isn't unusual that one side of your stroke is weaker than the other. ​Key points to note are :- The non moving arm is down by your side throughout the drill Take a breath every stroke Breath to the side of the non moving arm Ensure the shoulder of the non moving arm comes out of the water when taking your breath. The sequence of events are - If the right arm is moving. Ensure the left arm is by your side. Take a stroke with the right arm, whilst breathing to the left. With the left shoulder out of the water during the breath. Other points to note in the video :- Always push off from the side of the pool in a streamlined position, with both arms out stretched, making the frontal area as small as is possible. Do it every time and it will become natural. Use flippers to allow you to focus on the the rotation of the body and taking that one side stroke

To allow you to use your forearm as a paddle, it is important to ensure the elbow remains high whilst the forearm engages the water at the fron end of the stroke. This drill allows you to feel the water from the hand entry until the rotation starts. ​Key points to note are :- Ensure that only the forearm moves. Keep the elbow at the surface of the water with the fingers relaxed and closed. ( use a Catch-it to feel the relaxed hand position). On the recovery open the fingers or rotate the hand to allow you to more easily return the hand to the surface. The sequence of events are - Kick on the side with the head facing forward. Keeping the shoulder and elbow on the surface Every 5m approx. bend the elbow keeping the finger tips face the bottom of the pool. When the forearm if pointing vertically down in the pool stop and recover the arm back to the surface. repeat every 5m ​ Other points to note in the video :- Always push off from the side of the pool in a streamlined position, with both arms out stretched, making the frontal area as small as is possible. Do it every time and it will become natural. Note the swimmer doesn't lift their head during each breath. Use flippers to allow you to focus on the forearm if you feel this will help.

Promotes a high elbow on the recovery phase of the stroke, which helps with the correct hand entry. ​Key points to note are :- Keep your finger tips in the water all of the time. Imagine there is a piece of string attached to your elbow and that someone is pulling it up during the recovery phase. Keep your hands alongside the body during the recovery phase. The swim isn't about swimming fast, its about relaxing and concentrating on keeping the elbow high. Sometimes called the 'zipper' or 'Yellow pages drill'. Other points to note in the video :- The head remain still throughout the stroke, looking down and forward. The head doesn't lift during a breath, rather relying on the bow wave generated by the head position to give a pocket to breath in. The relaxed hand entry, ("Catch") with a slight cupped and relaxed hand.

The doggy paddle drill is a useful drill for all levels of swimmers and will help you improve your catch and pull-through. The catch is a key element of the stroke, it is where you start to feel the resistance of the water on your hand, the earlier this is felt in the stroke the more efficient the overall stroke. This drill allows you to focus on ensuring the hand position is correct at the start of the pull through underwater and to feel that resistance from the start. ​​Key points to note are :- If you are still developing your FC kick then carry this drill out with a pull buoy, it will keep you legs at the right level in the pool and allow you to focus on the catch and pull through phase of the stroke. Ensure you look forward at all times, with you chin on the surface of the water allowing you to breath without moving your head. Recovery of the arm after the pull through is below the surface of the water. Concentrate on on feeling the catch in the water, throughout the length of the stroke. the underwater phase of the stroke is where you propel yourself forward and its key that you keep the elbow high, remember elbow above the wrist and wrist above the finger tips at all times. Make sure you feel the catch in the water from the start of the stroke, right through the finish by the hips. Other points to note in the video :- Concentrate on keeping the head still, by keeping the chin on the surface of the water. You might find when you are using the pull buoy that adding a band will help further. Alternating each length between doggy paddle and swim or dribble will help you get the feel of the catch within your stroke.

A demonstration of sidekick with the arm in the shark fin position. Practice this until you feel balanced and relaxed to swim a length as shown ​Key points to note are :- Using fins will allow you to move smoothly and to focus on the balance and hand position. Kick on your side throughout the drill. Ensure the upper arm is vertical and that you are balanced on your side. Look forward and ensure the fingers tips on the front hand are below the wrist, this is the ideal hand entry position. The front hand should be on the surface of the water, with the alternate hand laying along the centre line of the body. Try and keep the head still and breath to the side, without raising your head., relying on the bow wave produced by your head to give you a pocket to breath from. Relax and breath as little as possible so that you get the feel of being on your side . Change arm each length, you will find one side will be easier than the other, practice on both sides until you feel comfortable you can hold yourself on your side, throughout the length. Other points to note in the video :- Always push off from the side of the pool in a streamlined position, with both arms out stretched, making the frontal area as small as is possible. Do it every time and it will become natural. Note the swimmer doesn't lift their head duiring each breath.

Balance in the water and understanding what affects the balance is a key starting point for your stroke. Front crawl is primarily swum on your side, so the first drill to perfect is kicking on the side. Watch the video and practice until you are comfortable you can hold yourself in a relaxed side kick on both side ​Key points to note are :- Using fins will allow you to move smoothly and to focus on the balance and hand position. Kick on your side throughout the drill. Look forward and ensure the fingers tips on the front hand are below the wrist, this is the ideal hand entry position. The front hand should be on the surface of the water, with the alternate hand laying along the centre line of the body. Try and keep the head still and breath to the side, without raising your head., relying on the bow wave produced by your head to give you a pocket to breath from. Relax and breath as little as possible so that you get the feel of being on your side . Change arm each length, you will find one side will be easier than the other, practice on both sides until you feel comfortable you can hold yourself on your side, throughout the length. Other points to note in the video :- Always push off from the side of the pool in a streamlined position, with both arms out stretched, making the frontal area as small as is possible. Do it every time and it will become natural. Don't make the kick too wide, this drill is about being relaxed and kicking on your side whilst holding your balance on the side.

The streamlined kick should be part of every length in the pool, both in training and competition. Being streamlined off the wall makes the most of the push off the wall and this drill allows you to experiment with balance in the water. ​ ​Key points to note are :- When you first start with this drill, use flippers to give you a strong forward motion. The hands should be on top of each other with the top hand thumb wrapped around and under the bottom hand to keep the hands together. The arms should be together with the elbows squeezing the head and arms straight. The head should be looking down at you feet, experiment with the head position and how it affects the balance in the water. The higher the head the lower the feet and vice versa. The kick should lead from the thig, followed by the lower leg and then the foot. The feet should touch the surface of the water, barely breaking the surface. Note in the video how the swimmers bottom of the foot, finishes flat on the surface of the water and remains in the position until the last moment of the down kick. Other points to note in the video :- Breathing is carried out by lifting the head, which drops the feet, try and keep breathing to the minimum, to allow you to stay flat in the water.

Improves your kick at a slow pace, giving you time to concentrate on the correct technique.​ ​ ​Key points to note are :- Swum preferably with a snorkel, but not essential, Ensure you are looking forward and down, you have your lead hand on the surface of the water. Your body is on the side with your non leading arm lying along the body, above the water. Wearing fins (although not essential) kick as wide as you can, very slowly. The kick sequence should be - thigh, lower leg and then a flick of the foot. Do not be tempted to kick fast and kick as far forward as backward.. Change the lead arm each length or as the swimmer does in the video approx every 20m.

A demonstration of a good kick. both above and below the water ​Key points to note are :- The downward kick leads from the thigh - so what does that mean ? The first part of the down kick starts with the thigh movement, the knee and foot remain as is at this point. The lower leg from the knee then moves in thea downward movement. Followed lastly by the foot The action is like flicking a droplet of water off your toe and is likened to the kicking action of a footballer. The upward kick is in the same order - thigh, lower leg followed by the foot, with the bottom of the foot on the surface of the water at the finish of the upward motion. The upward and downward motion can best be seen in the slowed down video from the side.. Other points to note in the video :- The Toes should be turned in and the big toe almost touch each other. The feet should not break the surface of the water.