Team: Great job with the last few days of our annual "Stroke Clinic". In addition to seeing what each athlete's strengths and weakness were in terms of strokes, Christina and I were also able to see and guage the control that each athlete had to manipulate her body in the water. Even if the strokes weren't FAST, the coaches were still able to identify athletic ability and potential by whether or not they drills were don correctly. Below is a list of drill for your reference. Please incorporate these drills into daily workouts:
BUTTERFLY:
* Single Arm
* 3-Series
* 8 UW Kicks/Stroke
* Scull-Press
* Surf Drill
* Head Lead Dolphin Kick
* Short Axis Drill
BACKSTROKE:
* 8 Kick/Switch
* 8 Kicks/3 Strokes (8/3)
* False Lift
* T-Rex
* Wide Entry
* One Arm Out
* Roll Kick
* 3-Series
BREASTSTROKE:
* 3-Second Glide
* 2 Kicks/Pull
* Fast Hands Forward (fluter kick)
* Breast w/ Dolphin Kick
* Underwater Pullouts (plural!)
* Crossover
* Breast kick w/ a scull
* Chicken-wing
FREESTYLE:
* 8 Kick/Switch
* 8 Kicks/3 Strokes (8/3)
* Shark Drill
* Finger Tip Drag
* Zipper Drill
* Feather Drill
* Partial Catch-up (PCU)
* Head Position (Goldilox)
* 3-Series
Remember: Drills should be done slowly and correctly. It is a DRILL because we are emphasizing, exaggerating or isolating an aspect of the stroke. If you don't know why a certain drill is beneficial to your stroke... ASK!!
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