|
Balance
and Rotation Drill
The Balance and
Rotation drill is an excellent swim drill that
helps the swimmer develop balanced freestyle stroke
View these other
three drills:
Thumb
to Thigh
Touch
and Go
Closed
Fist
Before I begin, I want to say this is not
"the" Balance and Rotation Drill but
"a" Balance and Rotation Drill. There are
number of drills out there that teach balance and
rotation during the freestyle stroke and this is just
one of them. However, you will find out why I have never
really known an official name for this drill. By all
means, if you come up with one that explains it in a few
"catchy" terms, holler!
This drill is a little more complicated and should only be
done if you are feeling very comfortable with previous
drills discussed. If you are an experienced swimmer, you
will also find this drill both revealing and helpful.
Shoulder rotation is a very important part to any freestyle
stroke. It basically lends to the overall efficiency of
the stroke, helps us to breathe a little easier during
the stroke and more importantly, allows one to extend
further per stroke. Balance too, is very important and I
speak of the equal distribution of power with both arms
during the underwater portion of the stroke.
Not only will this drill help you develop better shoulder
rotation during the freestyle, it will also show you
which arm is stronger and which one is weaker when
swimming freestyle! Thus helping you achieve better
balance in the water. Personally, I love this drill
because I found it to be incredibly helpful.
Now read this carefully for this drill can be a little
tricky. But, once you practice it a few times, it will
become…well…a little easier.
The Drill: This drill is actually broken
down into four parts, all of which include swimming with
one arm. And you will use both arms during the drill:
1. Swim with the Left arm, Breath to the left side. The
right arm is by your side not out in front of you. This
will be written as L st (left stroke), L br
(left breath).
2. Swim with Left arm, Breathe to the right side. The right
arm is by your side, not out in front of you. Written as
L st, R br
3. Swim with Right arm, Breath to the right side. The left
arm is by your side, not out in front of you. Written as
R st, R br
4. Swim with Right arm, Breath to the left side. The left
arm is by your side, not out in front of you. R st, L
br
Now, if it will make you feel more comfortable, practice
the arm and breathing motion standing in your living
room or simply standing in the shallow end of the pool,
bent over at the waist, face down in the water. When
learning this drill, by all means, use fins to add the
support to the legs. As I said, this drill may be tough
to get used to. And it will always be a tough one to do.
But it will help tremendously.
Drill Set: 16 x 25’s, completing steps 1
– 4 four times in the order above. 20 seconds rest
between each 25 yard swim.
|
