Swimming DRILLS

*Drills can be viewed on BTF Swimsmooth drills on Learning Hub or Youtube

#Use your normal drills as part of your W/up & use these drills for progressions & ideas & use fins at coaches discretion

DrillWhat does it focus onCoaching points
Side Kick*Develops kicking
*Promotes good body position & alignment
*Encourages breathing on both sides
*Keep extended arm in line with body
*Roll head to take breathe
*Strong kick from the hips
*Maintain side body position
616 drill*Progression of side kick
*Promotes even body rotation
*Hand entry
*All of the above
*Hand entry with middle finger pointing forward
636 drill*All of the above
*Includes swim within drill
*All of the above
*Keep elbow high during underwater pull phase
Broken arrow drill*All of the above
*Strong core & legkick required
*All of the above
*Keep out o the water arm vertical for 2 seconds
*Swim drill slowly
Scull no.1 or front scull*Catch phase
*Promotes high wrist & elbow position
*Works on feel for the water
*Use a pull buoy (allow light flutter kick for novice swimmers)
*Keep elbows higher than wrists & wrists higher than fingers
*Continuous outsweep & insweep action with hands
Scull no.2 or window wiper drill*Pull/propulsive phase
*Promotes high wrist & elbow position & pulling under body
*Use a pull buoy (allow light flutter kick for novice swimmers)
*Keep elbows higher than wrists & wrists higher than fingers
*Continuous outsweep & insweep action with hands
Stroke Counting*Pull/propulsive phase
*Works for Distance per Stroke (DPS)
*Streamlining & body position
*Count strokes per 25m or Length
*Aim for the same push off each time
*Focus on pulling action as opposed to over gliding to reduce stroke count
Fist drill*Pull/propulsive phase
*Promotes high elbow & forearm position & pulling under body
*Losing & regaining feel for the water
*Keep forearm high while pulling
*Focus on pulling under body line
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