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  • Tanja Heinz zweifache Deutsche Mastersmeisterin!!!
    Ulrich Ringleb 11.09.2021 14:13
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Kategorie: Technik
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LIST OF DRILLS IN FREESTYLE:

Free 2 catch-up:

Swim catch-up Freestyle, catch in front, alternating two pulls on the same arm. The first pull is more technique, the second one is more powerful. Breathing is done on the opposite side of the extended arm. Hold 6 beat kicks during each arm stroke.
Goals:
* feel the catch of water with your hand;
* strengthen arm;
* use bilateral breathing.

Free butt head:

Swim Freestyle, at the end of your pull, extend and swing your arm to touch the opposite buttock; touch your head before the entry.
Goals:
* feel the power of the arm at the end of the stroke;
* exaggerate shoulder rotation to aid recovery;
* keep hands close to your body.

Free catch-up:

Swim catch-up Freestyle, catch in front, alternating arms. Hold 6 beat kicks during each arm stroke.
Goals:
* improve alignment;
* lengthen stroke.

Free close fist:

Swim Freestyle with closed fist.
Goals:
* feel water pressure on your forearms.
* perform the stroke in a straight line.

Free dog padding:

Swim Freestyle with your head up, recovering your hands under the water.
Goals:
* emphasise the synchronisation of both hands. It is important that both hands meet at face level;
* stretch your hands far ahead and far behind to grasp as much water as you can.

Free jaws:

At the end of your Freestyle pull, allow your recovering hand to pause near your hip for a count of six kicks before continuing with the recovery. You will be in an extended position. Make sure you are on your side.
Goal:
* pay attention to the feeling of relaxation of your hand, arm and shoulder in this position.

Free kick back:

Kick Freestyle with your hands behind your back, head raised.
Goals:
* maintain your body position;
* strengthen your ankles and feet.

Free kick chin:

Kick Freestyle with your hands clasped in front of you and chin on surface of water.
Goals:
* maintain your body position;
* improve power of kick.

Free kick fins:

Kick Freestyle with fins on.
Goals:
* improve power of kick;
* help ankle flexibility.

Free kick hair:

Kick Freestyle with your hands in front of you, water level to your hair.
Goals:
* maintain body position;
* feel water pressure on your ankles and your feet.

Free kick rocket:

Kick Freestyle using kickboard with arms outstretched and face in water, breathing on every 6 kick.
Goals:
* improve streamlining;
* improve VO2 max.

Free kick socks:

Kick Freestyle wearing socks.
Goals:
* feel water pressure on your ankles and your feet;
* maintain body position.

Free kick stick:

Kick Freestyle with hands in front, holding a stick (about 8 inches).
Goals:
* maintain body position;
* feel water pressure on your ankles and your feet.

Free one arm:

Swim Freestyle with one arm, the other arm by your side. Breathe on the side of the unused arm.
Goals:
* feel the water under your hand during the stroke;
* maintain body position;
* synchronise breathing with the stroke.

Free paddles:

Swim Freestyle with oversized paddles at a slow pace.
Goals:
* feel water pressure on your hands;
* strengthen arms.

Free sculling:

Laying on your stomach, bring your elbows forward at the water level and in line with your shoulders. Your hands should be beneath your elbows. Perform a sculling movement with your hands to move forward. You can also perform this drill with a pull-buoy between your legs.
Goal:
* feel water pressure on your hands.

Free swim chin:

Swim Freestyle with chin on surface of the water.
Goals:
* pay attention to your body position;
* feel water pressure on your hands at the beginning of the stroke.

Free swim stick:

Swim one arm Freestyle, holding 8 inch stick in front of you with the other arm. Your hand goes over the stick and starts the outward sculling action followed by the inward sculling action; changing hands after each length of pool.
Goals:
* feel water pressure on your hands at the beginning of the stroke;
* feel the sensation of "passing over the water".

Free swim stop:

While recovering, touch your thigh, then your armpit, with your fingers.
Goals:
* keep your hands close to your body;
* relax the muscles in your arm during the recovery.

Free vertical:

Kick Freestyle with your body in a vertical position.
Goal:
* feel water pressure on your ankles and your feet.

Free zipper:

While recovering, drag your fingers close to your body from your thigh to your armpit.
Goals:
* keep your hands close to your body;
* assist flexibility of shoulders in stroke;
* relax your arm on recovery.

Back3

LIST OF DRILLS IN BUTTERFLY:

Fly Left right:

Swim one arm Butterfly, alternating 2 strokes with the left arm, 2 strokes with the right arm, and 2 full strokes.
Goals:
* feel the catch on your hands during arm pull;
* stretch your hands far ahead and far behind to feel as much water as possible;
* make the hips movement easier;
* in the full stroke, you integrate these drills.

Fly big toes:

Kick Butterfly while keeping your big toes together.
Goal:
* pay attention to the position of your feet

Fly dolphin:

Swim Butterfly with one full stroke followed by four kicks under water keeping the arms fully extended in front. Breathe every fourth kick.
Goals:
* exaggerate the hip movement;
* stretch your hands far ahead and far behind to feel as much water as possible
* synchronise the 2 kicks with the stroke.

Fly explosion:

Swim Butterfly, but after each stroke, jump off the bottom of the pool by driving off with your legs.
Goal:
* stretch your hands far ahead and far behind to feel as much water as you can.

Fly kick all sides:

Kick Butterfly 25m on left side, 25m on back, 25m on right side and 25m on front.
Goal:
* improve sensation of dolphin like movement through the body.

Fly kick back fly:

Kick Butterfly while on your back with your arms up or at your side.
Goals:
* feel water pressure on your ankles and your feet.
* improve sensation of dolphin like movement through the body.

Fly kick bottom:

Kick Butterfly under the water surface, arms outstretched, hands together.
Goals:
* make the hips movement easier;
* pay attention to the position of your feet;
* streamline.

Fly kick fins:

Kick Butterfly with fins. You can use a kickboard.
Goals:
* increase water pressure on your legs;
* make the hips movement easier.
* increase flexibility of ankles.

Fly kick side:

Kick Butterfly on your side, with your lower arm above your head or with your arms at your side.
Goals:
* make the hips movement easier;
* keep back straight so that movement of whole leg may be felt.

Fly kick socks:

Kick Butterfly wearing socks. You can use a kickboard.
Goal:
* feel water pressure on your forelegs.

Fly kickboard:

Kick Butterfly while holding the kickboard at its end, with your face in the water, take a breath every 2 or 4 kicks.
Goals:
* maintain body position;
* use back in movement.

Fly lane rope:

Swim Butterfly jumping over the lane rope and circling around it.
Goals:
* pay attention to your body position;
* strengthen arms.

Fly one arm:

Swim Butterfly with one arm, with the other arm fully extended in front. During the arm recovery, aim the hand up toward the ceiling and breathe to the side.
Goals:
* exaggerate the hips movement;
* stretch your hands far ahead and far behind to feel as much water as possible.

Fly pablo drill:

Lay on your stomach with your arms fully extended in front. Perform 3 Butterfly kicks; on the fourth kick start the Butterfly pull; on the fifth, finish the pull and recover under water. Don't stop kicking action.
Goals:
* synchronise the kick with the stroke;
* pay attention to the finishing part of the pull.

Fly stretch:

Swim Butterfly touching your hands in front before the entry and touching them again at the end of the pull just before they exit.
Goals:
* exaggerate the hips movement;
* stretch your hands far ahead and far behind to catch as much water as possible;
* synchronise the 2 kicks with the stroke.

Fly vertical:

Kicking Butterfly while on a vertical position.
Goal:
* feel water pressure on your ankles and on your feet.

Fly whale:

Swim Butterfly with fins.
Goals:
* make the execution of the stroke easier;
* make the hips movement easier;
* synchronise the 2 kicks with the stroke.

Back3

LIST OF DRILLS IN BACKSTROKE:

Back alternate arm:

Swim one arm Backstroke alternating 3 strokes with the left arm, 3 strokes with the right arm, followed by 6, 9 or 12 full strokes.
Goals:
* feel the catch of water with your hands during the stroke;
* feel the movement of the shoulder that is recovering;
* maintain body position;
* integrate these drills in the full stroke.

Back catch-up 180:

Swim Backstroke and catch-up with your arm at the point of entry.
Goals:
* stretch your hands far ahead and far behind to maximise the catch of water;
* maintain body position.

Back catch-up 90:

Swim Backstroke and catch-up with your arms half way through recovery point, that is 90 degrees above the water surface. Touch your hands while at 90 degrees.
Goals:
* stretch your hands far ahead and far behind to maximise the catch of water;
* pay attention to the shoulder rotation.

Back explosion:

Start on your side, one arm extended overhead, the other by your side. Count 3 or 6 Backstroke kicks, followed by 3 or 5 full strokes of Backstroke, fast.
Goals:
* stretch your hand far ahead to maximise the catch;
* increase the ability to accelerate the stroke.

Back kick cup:

Kick Backstroke with a cup on your forehead, arms above head or sculling by your side.
Goal:
* keep head steady.

Back kick fins:

Kick Backstroke with fins.
Goal:
* increase water pressure on your legs.

Back kick roll:

Kick Backstroke, arms extended, one over your head, the other by your side; roll the shoulders of the arm by your side.
Goal:
* feel the movement of the shoulder that is recovering.

Back kick rotation:

Kick Backstroke with your arms placed by your sides, rolling your shoulders side to side, every 6 or 12 kicks.
Goal:
* focus on rotation of shoulders.

Back kick side:

Kick Backstroke on your side with lower arm extended above your head.
Goal:
* feel water pressure on your feet.

Back lane rope:

Swim Backstroke while pulling on the lane rope.
Goals:
* increase the power of the arm;
* stretch the stroke.

Back one arm:

Swim Backstroke with only one arm exaggerating the roll of the opposite shoulder, bringing it out of the water.
Goals:
* feel the movement of the shoulder that is recovering;
* feel the catch with your hands while pulling;
* improve body alignment.

Back recovery:

Practice inhaling while right arm is recovering. Can also be done with left arm.
Goal:
* synchronise breathing with stroke cycle.

Back rowing:

Start by positioning yourself on the side of your extended arm, the other arm is also by your side:

count 6 kicks, roll on the other side while taking a stroke with the extended arm. Repeat with the other arm.
Goals:
* stretch your hands far ahead and far behind to maximise the catch of water;
* exaggerate shoulder rotation.

Back spin:

Starting in a sitting position, spin your arm while slowly returning to the supine position.
Goals:
* increase the ability to accelerate the arms;
* increase shoulder mobility;
* maintain your body position.

Back two arms:

Swim Backstroke with both arms pulling and recovering simultaneously.
Goals:
* stretch your hand far ahead and far behind to maximise the catch of water.
* both hands should give you the same feeling.

Back vertical:

Kick Backstroke in the vertical position.
Goal:
* feel water pressure on your ankles and on your feet.

Back waiter:

Swim Backstroke with a cup balanced on the forehead.
Goal:
* keep head steady.

Back3

LIST OF DRILLS IN BREASTSTROKE:

Breast 2 for 1:

Swim Breaststroke alternating two kicks with one pull.
Goals:
* pay attention to your kick;
* synchronise the second kick with the stroke.

Breast ankles:

With arms at sides, fingers pointing to feet, kick Breaststroke, touching feet with fingers before kicking.
Goals:
* regularise kick;
* keep knees narrower.

Breast bow:

Swim Breaststroke holding one leg to your back with the opposite arm.
Goals:
* feel water pressure on the hand and on the forearm;
* maintain body position.

Breast breathe:

Kick Breaststroke while holding a kickboard at one end; put your face down in the water as you finish the kick.
Goals:
* synchronise breathing with the kick;
* maintain body position.

Breast crazy fist:

Swim Breaststroke with fists closed while pulling.
Goal:
* feel water pressure on your forearms.

Breast dragonfly:

Combine a Breaststroke pull with a Freestyle kick.
Goals:
* increase arm strength;
* maintain body position.

Breast friction:

Kick breaststroke with a kickboard. Hold kickboard in a position which maximises resistance.
Goal:
* increase leg power.

Breast gazelle:

Combine a breaststroke pull with a butterfly kick.
Goals:
* synchronise breathing with kicking;
* stretch the stroke to catch water far ahead.

Breast happy frog:

Kick Breaststroke while on your back with your arm extended behind you or at your sides.
Goal:
* feel water pressure on your ankles and on your legs.

Breast kick knees:

Kick Breaststroke with a pull-buoy between your knees.
Goals:
* feel water pressure on your forelegs and your ankles;
* increase the strength of your knees.

Breast knees:

Swim Breaststroke with a pull-buoy between your knees.
Goals:
* feel water pressure on your ankles and on your legs;
* increase the strength of your knees' muscles;
* synchronise the kick with the stroke.

Breast one arm:

Swim Breaststroke with only one arm.
Goals:
* feel water pressure on the hand and on the forearm;
* maintain body position.

Breast scull feet:

On your back, place your feet first. With your hands under your butt, make the figure "8". You can also perform this drill with a pull-buoy between your legs.
Goals:
* feel water pressure on your hands and on your forearms;
* increase endurance of your hands and your forearms' muscles.

Breast scull fly:

On your stomach, stretch your arms over your head and make the figure "8" with your forearms and your hands. Do a kick Butterfly for every stroke.
Goals:
* feel water pressure on your hands and on your forearms;
* increase endurance of your hands and your forearms' muscles;
* synchronise the kick with the stroke.

Breast sculling 8:

On your stomach, keep your elbows near the water level and your shoulders' level. With your hands under your elbows, make the figure "8". You can also perform this drill with a pull-buoy between your legs.
Goals:
* feel water pressure on your hands and on your forearms;
* increase endurance of your hands and your forearms' muscles.

Breast stretch:

Swim Breaststroke full stroke stopping for a count of 3 at the end of the recovery phase while in the extended position.
Goals:
* stretch the stroke to maximise the catch of water;
* synchronise the kick with the stroke.

Breast up and down:

Swim Breaststroke alternating one stroke on top of the water, one stroke under water, two on top, two under, and so on.
Goals:
* stretch the stroke to maximise the catch of water;
* synchronise the kick with the stroke.

Breast vertical:

Kick Breaststroke in a vertical position. Keep your head out of the water and your hands on the top of your head. To make it more difficult, you can use weights.
Goals:
* feel water pressure on your ankles and on your feet;
* increase endurance of your legs.

Victor-Davis:

Swim Breaststroke performing three strokes very fast and high out of the water (at a 60 to 80 degree angle), followed by 3 strokes with a long layout and pause.
Goals:
* increase the power of your arms and your legs;
* synchronise the kick with the stroke;
* maintain your body high on the water.

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