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All-Strokes - Shadow Play

Posted by Glenn Mills on Jul 13, 2010 12:30PM (5,635 views)

While working at Pinecrest in Florida this week, we've discovered the next best thing to a video-evaluation session... the sun.

Why Do It:
Constant evaluation of your technique can be as easy as watching your shadow.  To see your catch, or streamline, all you need is the sun.

How to Do It:
1.  Fly to Florida, or another sunny location, and find a beautiful outdoor pool.
2.  This obviously works best if you're alone, because waves from other swimmers make the shadows pretty blurry.
3.  Push off in streamline, and simply watch your shadow... are your arms really tight to your head?
4.  If you get lucky, you'll even be able to see your catch and how you're extending your arm in the water.

How to Do It Really Well (the Fine Points)
The closer you get to the bottom, the clearer your shadow.  Swim some underwater breaststroke and watch your pull, and how you recover your legs on the kick.  While this is an extremely easy drill, this type of focus is valuable for understanding what you're REALLY doing in the water.


Tags training, swim video, swim training


Responses

Responded Jul 14, 2010 03:32PM

What a simple, but fantastic drill! When I swim in my outdoor pool it's high noon so should work. All these years of watching the sunlight on the bottom it never occurred to me to watch my shadow. Thanks!
Responded Jul 14, 2010 09:09PM

I actually do this all the time since I workout at noon... with the sun directly overhead I can see all kinds of good stuff!
Responded Jul 15, 2010 12:58PM

sometimes I do a training session in a pool which is completely covered with aluminium at the bottom and the sides. Although the surface of this material is not like a real mirror, I can see clearly what I'm doing -- works at any day time. Great workout!
Responded Jul 16, 2010 07:04PM

You had me at "Fly to Florida, or another sunny location."

Responded Jul 16, 2010 08:35PM

AndiFant, I know what you mean. We used to train in another pool last summer, also a covered pool, because ours was brocken. That pool had dark blue tiles and white markings on the bottom. And becasue it was also shallow and the spot lights were positioned well, I could see my reflexion on the ground. Ja, I guess I can call that artificial sun shadow play :)
so what would be the optimal swim training facility? I would say lane one has mirror or a polished stainless steel plate on the ground over the entire lenght and glass wall also over the entire lenght. You won't even need an underwater camera for filming. Yeah, that sounds awesome :)
Responded Sep 08, 2010 03:21PM

I swim at night under the lights and it can provide the same feedback. I also feel that this drill helps me to naturally keep my head down, because I am watching the bottom. One more benefit is hypoxic training because the vanity of watching my own shadow makes me hold my breath and while truing to perfect my form :)
Responded Sep 08, 2010 03:31PM

For vanity... I opt for the mirrors like what Steve Haufler uses. The problem is... when I actually SEE myself in a bathing suit in the mirror... I quickly switch lanes and opt for the shadow. ;)

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