Discover seven essential drills designed to enhance your freestyle technique.
1. Head-Lead Kicking 2. Hand-Lead Kicking 3. Head-Lead to Hand-Lead Kicking 4. Hand-Lead to Hand-Lead Kicking 5. One-Arm to Hand-Lead Kicking 6. Hand-Lead Claw 7. Catch-Up Freestyle
1
Enhance your body position and leg strength by focusing on a powerful kick while keeping your head above water.
Head-Lead Kicking is a drill that helps improve body position and leg strength in freestyle swimming. While holding your head neutral in the water, focus on a steady and powerful kick from your hips, keeping your legs straight and toes pointed. This drill enhances your balance and core stability in the water.
2
Improve your reach and coordination between your arms and legs as you extend one arm fully forward while maintaining a steady kick.
Hand-Lead Kicking is a drill that emphasizes proper arm extension and rotation in freestyle swimming. Extend one arm fully forward while maintaining a steady kick with your legs. This drill helps improve your reach and coordination between your arms and legs, enhancing overall stroke efficiency.
3
Transition smoothly from head-lead kicking to hand-lead kicking, developing body rotation, timing, and breath control.
Head-Lead to Hand-Lead Kicking is a transitional drill that combines the benefits of both Head-Lead and Hand-Lead Kicking. Start by kicking with your head neutral in the water, then smoothly transition into the Hand-Lead Kicking position by extending one arm forward. This drill helps improve body rotation, timing, and breath control during freestyle swimming.
4
Emphasize continuous arm rotation and rhythm as you switch arms while maintaining a steady kick.
Hand-Lead to Hand-Lead Kicking is a drill that focuses on continuous arm rotation and rhythm in freestyle swimming. Begin by kicking with one arm extended forward, then switch to the other arm while maintaining a steady kick. This drill enhances your stroke coordination and helps develop a smooth and efficient freestyle technique.
5
Isolate each arm's movement to improve arm strength, rotation, and balance, while maintaining a strong kick.
One-Arm to Hand-Lead Kicking is a drill that isolates each arm's movement while maintaining a strong kick. Start by swimming freestyle using only one arm while the other arm remains extended forward. Alternate arms every few strokes while maintaining a steady kick. This drill improves arm strength, rotation, and balance in freestyle swimming.
6
Focus on an early vertical forearm position during the pull phase, generating more propulsion and enhancing stroke efficiency.
Hand-Lead Claw is a drill that emphasizes an early vertical forearm position during the pull phase of freestyle swimming. With one arm extended forward, initiate the pull by bending your elbow and "clawing" the water backward. Focus on maintaining a high elbow throughout the pull, which helps generate more propulsion and enhances stroke efficiency.
7
Promote a longer and more efficient stroke by initiating each pull as the touching hand "catches up" with the extended arm.
Catch-Up Freestyle is a drill that promotes a longer and more efficient stroke in freestyle swimming. Start with both arms extended forward and initiate the pull with one arm. As the pulling arm completes its stroke, touch your hand to the extended arm before starting the next pull. This drill improves stroke timing, coordination, and encourages a smooth and controlled freestyle technique.
Remember, practice makes perfect. Dedicate regular sessions to these drills, focusing on technique, coordination, and body position. Continue exploring rocketswimming.com for more valuable resources, tips, and guidance on your swimming journey.