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lms swimming drills

 

 
 

1.       Postural Kick Front  (Arms by Side)

With your body in a tall neutral position, kick on your front with your arms by your side.  Keep your eyes looking down.  Body should be sitting on the surface of the water.  Press slightly down on to your chest will help to pop your hips up as well as help with some forward motion.  Ensure that the core is engaged and your body remains tall and straight.


2.       Postural Kick Back (Arms by Side)

With your body in a tall neutral position, kick on your back with your arms by your side.  Keep your eyes looking straight up.  Body should be sitting on the surface of the water.  Ensure that the core is engaged and your body remains tall and straight.


3.       Postural Kick Rotation (Arms by Side)

With your body in a tall neutral position, kick on your side with your arms by your side.  Keep your eyes looking to the side and your head in a neutral position.  Body should be sitting on the surface of the water with one shoulder on the surface.  Ensure that the core is engaged and your body remains tall and straight.


4 .       Postural Kick Front (Arms Out Front in Streamline)

With your body in a tall neutral position, kick on your front with your arms out in front in streamline.  Keep your eyes looking straight down.  Body should be sitting on the surface of the water.  Ensure that the core is engaged and your body remains tall and straight.


5 .       Postural Kick Back (Arms Out front in Streamline)

With your body in a tall neutral position, kick on your back with your arms out in front in streamline.  Keep your eyes looking straight up.  Body should be sitting on the surface of the water.  Ensure that the core is engaged and your body remains tall and straight.


6 .       6 Kicks on Side With 3 stroke change

Starting in the Postural kick on side position, do 6 kicks and then rotate to the other side and repeat the 6 kicks and rotate again.  The aim is to practice the rotation of freestyle keeping a neutral tall body position.


13 .       Single Arm  (Arm By Side)

Essentially this is freestyle with one arm.  The other arm is by your side.  Complete freestyle strokes with the nominated arm ensuring full reach at the front and extension out the back past the hip.  With each stroke, full rotation to both sides of the body must be completed.  Practice breathing to both the stroking side and away from the stroking side.


14 .       Single Arm (Arm out front)

Essentially this is freestyle with one arm.  The other arm is out in front aligned with the shoulder.  Complete freestyle strokes with the nominated arm ensuring full reach at the front and extension out the back past the hip.  With each stroke, full rotation to both sides of the body must be completed.  Practice breathing to both the stroking side and away from the stroking side.


15 .       Front Scull

Starting in the postural kick position with arms out, ensure the finger tips are lower than the wrist, wrists are lower than the elbow and elbow lower than the shoulder.  From here complete a sideways figure 8.  To do this pushing thumbs out and thumbs in, thumbs down, thumbs up.   Both hands move in mirror to each other.  Complete this with either a light freestyle kick or a pull bouy.  The aim is to learn to feel the water and hold the water with the start of the catch.


16 .       Mid Point Scull on back

Starting in the postural body position, drop arms directly below the shoulders. From here complete a sideways figure 8.  To do this pushing thumbs out and thumbs in.   Both hands move in mirror to each other.  Complete this with either a light freestyle kick or a pull bouy.  The aim is to learn to feel the water and hold the water with the start of the catch.


17 .       Long Dog Paddle

This drill is to work on catch phase of the stroke.  So just like dog paddle, but starting at full extension at the front of the stroke and finishing with extension past the hip.  Both arms stay under the water and are working in opposition to each other.  To avoid staying in the same spot when bringing the hand back to the front to start stroking again, turn the hand side ways to reduce resistance.


18 .       Catch Up

Starting in the postural position with arms out above head in alignment with the shoulders complete 1 freestyle stroke with either the left or right arm, then complete 6 kicks and the stroke with the other arm.  Repeat through this pattern.  Work on catching early by getting the forearm vertical as soon as possible.  This is supported by having a high elbow throughout the catch.


19.       Water polo

Freestyle with your head above water looking straight ahead.  Make sure you are completing full strokes and not short stroking.


20 .       Mini Max

Minimum amount of freestyle strokes with maximum kick.  Working on controlled strokes and kick trying to complete the distance with as little strokes as possible but as fast as possible