Breaststroke: Cobra and Pull the Hips Forward

This week we share some fun drills that will help you REALLY feel and understand the breaststroke concept of pulling the hips forward.  Come join the discussion.

Monday

Davo Drills: Cobra

Watch and you’ll see how this breaststroke drill gets its name: Cobra.

<https://www.goswim.tv/lessons/189-cobra>

Tuesday

Jessica Hardy: Stretch #17 Child’s Pose into Cobra Pose

Olympian Jessica Hardy uses a basic yoga pose to prepare for fast breaststroke.

<https://www.goswim.tv/lessons/1097-stretch-17-child-s-pose-into-cobra-pose>

Wednesday

Breast Drill:  Radical Cobra

“Radical” means over-teaching or over-exaggerating something to drive home the point!

<https://www.goswim.tv/lessons/2211-breaststroke-radical-cobra>

Thursday

Amanda Beard: Pull Your Hips Forward

Pulling the hips forward is one of Amanda Beard’s most basic focus points for breaststroke.

<https://www.goswim.tv/lessons/525-pull-your-hips-forward>

Friday

Felipe Lima: Hips

Felipe Lima is a Brazilian World Championship medalist.  He excels at pulling the hips forward in breaststroke.

<https://www.goswim.tv/lessons/2618-breaststroke-hips>

Saturday

Breast Drill: Under Lane

This is one of the most fun drills ever, and has the added benefit of teaching you how to pull the hips forward on breaststroke.

<https://www.goswim.tv/lessons/1394-breaststroke-under-lane>

Sunday

Breast Drill: Separation Drill

Breaststroke Separation Drill teaches many things, including how to pull the hips forward.

<https://www.goswim.tv/lessons/1391-breaststroke-separation-drill>

**Breaststroke Teaching Techniques**

Glenn discussed his approach to teaching swimming, particularly breaststroke, to young swimmers. He emphasized the importance of proper technique, including length, extension, and surface tension. Glenn demonstrated the cobra drill to illustrate how to draw the hips forward and explained the concept of minimizing resistance while maximizing payback in breaststroke. He also highlighted the need to balance tuck and extension in teaching, depending on the individual swimmer's flexibility and strength.

**Swimming Drills and Technique Focus**

Glenn demonstrated various swimming drills and techniques, focusing on the importance of drawing the hips forward and squeezing the glutes. He emphasized the need to simplify instructions for younger swimmers and highlighted the "Fluke Drill" as a challenging but effective way to improve leg movement. Glenn also discussed the value of practicing on land to internalize the desired movements before applying them in the water, using yoga-like exercises to help swimmers feel the correct positions.

**Effective Teaching Progression Strategies**

Glenn discussed his teaching approach, emphasizing the importance of focusing on specific tasks and ensuring proper progression in skills development. He shared an example of a yoga exercise, clarifying the correct pose and the importance of attention to detail. Glenn also highlighted the challenge of trusting the progression in teaching and the need to build on previous steps effectively.

**Breaststroke Technique and Individualization**

Glenn discussed breaststroke technique, focusing on the importance of individualization in kick style and the role of hip draw in generating forward momentum. He analyzed videos of Olympic champions Amanda Beard and Felipe, highlighting how different athletes achieve success with varying kick techniques, and emphasized that the key is finding the right balance between resistance and payback for each swimmer.

**Breaststroke Hip Technique Drills**

Glenn discussed breaststroke technique, focusing on the role of the hips in the stroke. He explained that in breaststroke, the hips should stay relatively flat and draw forward rather than dropping down when the head comes up. Glenn demonstrated several drills to help swimmers focus on hip movement, including a lane line drill where the swimmer brushes their butt against the lane line to trigger hip draw. He also discussed the importance of relaxing the legs to allow for proper hip draw in the separation drill. Barbara agreed that focusing on hip movement is an effective way to teach breaststroke and suggested using breaststroke with a pull buoy as another drill to emphasize hip draw.

**Swimming Techniques and Training Improvements**

Glenn led a discussion on swimming techniques, focusing on breaststroke and muscle-ups. He shared videos and exercises to help children understand and improve their strokes. Paul suggested using muscle-ups to strengthen kicks and hand positions. Karen and Glenn discussed the benefits of coming up and forward in strokes. They agreed to explore mobility exercises and dry land training for each stroke. Glenn mentioned upcoming projects, including a podcast on talent and filming races to improve data analysis for age group swimmers.


July 8, 2025 - Breaststroke: Cobra and Pull the Hips Forward

Watch Staciana in slow motion and you’ll see how this drill gets its name – Cobra.

The hips pull forward… then the body strikes.

Hips forward…then attack.

Start in a laid-out position. Press the chest in, which sends the arms out and the hips UP. As the insweep begins, draw the hips forward to set up for the next kick. Then kick and lay out to get ready for the next cycle.

Press the arms out and the hips up. Then pull the hips forward. That’s the entire goal of the drill. Don’t worry about your arms or your head.

Just pull the hips forward and land forward into the next cycle.

Focus completely on drawing the hips forward.

Start in a laid-out position. Then press…draw…kick.


Cobra!

Glenn Mills and Wayne Goldsmith discuss the importance of starting to teach data and swimming fundamentals early, emphasizing that teaching kids concepts like length and tempo at a young age makes their learning easier and more effective. They highlight the benefits of using technology to enhance coaching, such as providing personalized feedback and making stroke mechanics more understandable. Glenn shares his experience with a new software that gathers data from 3,000 races, showing how understanding length, tempo, and duration can improve performance. They also touch on the need for coaches to adapt to new technologies and methods to better engage and develop young athletes.


The Third 50 - When to Start Teaching Data

Glenn Mills and Wayne discuss the potential inclusion of the 50-meter event in NCAA swimming, proposed by the College Swimming Coaches Association (CSCA). They highlight concerns about the event's underwater nature, which may not appeal to spectators. Wayne emphasizes the need for adaptability in coaching to accommodate both sprint and distance events. They debate the impact on longer events, suggesting incentives like bonus points for swimmers competing in multiple distances. Glenn proposes giving more points for longer events to balance the focus. They also discuss the importance of engaging parents and the potential for increased participation if NCAA swimming becomes more visible on TV.


The Third Fifty - 50s in College

**Summer-League Basics:  Finishes in All Four Strokes**

Few things are more agonizing for a coach or swim parent than to see a swimmer lose their race because of a poor finish.  Yet – in practice – few things receive less attention than finishes.

Just like starts, turns, and stroke technique, great finishes can be taught.  Tune in this week to find out how.

**Monday**

**Freestyle Finishes**

The race isn't over until you touch the wall. Let's practice that!

<https://www.goswim.tv/lessons/2163-freestyle-finishes>

**Tuesday**

**Freestyle Finishes – Sticks at the Flags**

A great finish starts before you even get to the flags. We love using sticks on the bottom to build awareness of where the flags are...and how to use them to your advantage.

<https://www.goswim.tv/lessons/2164-finishes-flag-ticks>

**Wednesday**

**Freestyle Finishes – Finish Stick**

Here's how we use a stick on the bottom of the pool to help swimmers learn optimum body position at the finish. It works kind of like magic.

<https://www.goswim.tv/lessons/2165-finish-finish-stick>

**Thursday**

**Kara Lynn Joyce – Get Your Hand on the Wall**

Kara Lynn Joyce: "In a close race, everything comes down to who can get their hand on the wall first, so this is something I work on every day."

<https://www.goswim.tv/lessons/662-get-your-hand-on-the-wall>

**Friday**

**Steve Haufler – Teaching the Backstroke Finish**

Backstroke finishes are the toughest to teach and to execute. Of course, Steve Haufler has some ideas.

<https://www.goswim.tv/lessons/1299-teaching-the-backstroke-finish>

**Saturday**

**Dave Denniston – The Approach**

The technique for a great butterfly or breaststroke finish is similar to the "approach technique" for a great fly or breast turn (demo'd by Dave Denniston). Adjusting your stroke from the flags to the wall is key. The big difference is that you'll touch beneath the surface with the fingertips.

<https://www.goswim.tv/lessons/880-step-1-the-approach>

**Sunday**

**Breaststroke Drill – The Last Stroke**

This young swimmer is practicing his breaststroke technique...while also learning correct body position for the butterfly and breaststroke finish.

<https://www.goswim.tv/lessons/988-breaststroke-the-last-stroke>

**Swimming Camp Self-Monitoring Success**

Glenn shared his experience at a swimming camp, where he observed an exceptional group of 40 children who demonstrated strong self-monitoring skills and made significant progress in their swimming techniques. He emphasized the importance of teaching simple, actionable concepts that swimmers can apply independently, such as monitoring stroke distance, breakout point, and tempo. Glenn also highlighted a particular success with a young breaststroke swimmer who improved her technique by reducing her stroke count, resulting in faster times. He expressed excitement about the rest of the camp and his approach to teaching swimmers to focus on long-term improvement rather than immediate results.

**Swimming Technique and Pool Safety**

Glenn discussed the importance of teaching swimmers to adjust their technique based on different pool conditions, such as varying angles, peripheral vision, and the presence of rounded corners. He emphasized the need for swimmers to focus on specific points, like the bottom of the cross at the end of the pool, to maintain proper head position. Glenn also highlighted the significance of using flags for all four strokes, adjusting tempo and distance per cycle, and practicing fully extended strokes through repeated drills. He concluded by warning about the dangers of loose flags for young swimmers, who might otherwise risk hitting the wall painfully.

**Swimmer Finish Techniques Demonstration**

Glenn demonstrated techniques for teaching swimmers to improve their finishes, focusing on head position and using PVC pipe markers to help swimmers maintain proper form without looking up. He explained how to create and position the markers, emphasizing the importance of flat edges to prevent movement in the water. Glenn also showed how to use the markers to help swimmers develop an instinctual understanding of where the wall is, allowing them to extend their arms and touch the wall without lifting their heads.

**Swimming Pool Teaching Markers Plan**

Glenn discussed plans for marking a swimming pool to help young swimmers improve their technique. He explained the placement of markers at the 15-meter mark and the 5-yard mark, emphasizing their use for teaching proper push-offs and stroke counts. Glenn also shared a personal story about a coin he created to inspire swimmers, which features the message "Send it forward" and an image of Dave Denniston, a Paralympic swimmer. He plans to use these markers at an upcoming swimming camp to help swimmers develop better finishes.

**Swimming Technique for 50 Free Finish**

Glenn discussed the importance of technique in swimming, particularly focusing on the 50 free finish. He emphasized the need for a precise fingertip touch on the touchpad, as a flat hand could expand the surface area and potentially activate the pad incorrectly. Glenn also highlighted the challenges faced by swimmers, such as adjusting to different pool depths and reorienting their vision, which can affect their ability to finish effectively. He noted that Carolyn and Jack were working on these techniques and shared a video of a swimmer practicing in a deep pool, illustrating the complexities involved in perfecting the finish.

**Swimming Goggle Design and Performance**

Glenn discussed the importance of proper goggle design and head alignment in swimming, emphasizing how Swedish goggles with minimal gaskets allow swimmers to maintain better peripheral vision without lifting their heads. He explained that even small differences in head position and hand finishing can significantly impact performance, potentially determining Olympic team selection. Glenn also mentioned working on starts and turns with his team and shared a humorous anecdote about making dive sticks for practice.

**Swimming Techniques and Lane Etiquette**

Glenn discussed swimming techniques and lane etiquette with the group. He emphasized the importance of proper finishing techniques, including keeping the hand straight and parallel to the surface, and avoiding delays at the touchpad. Glenn also stressed the need to teach lane etiquette early on, as it helps swimmers stay focused and out of each other's way. He noted that it takes about a week for swimmers to get used to lane etiquette once it is properly taught.

**Swimming Techniques and Safety**

Glenn discussed swimming techniques, focusing on proper finishing positions and turns. He emphasized the importance of teaching swimmers to reach back for the wall while maintaining a good head position, and highlighted the need for coaches to pay attention to ensure safety. Glenn also explained recent rule changes that allow for more underwater kicking in backstroke, noting that while this may not be the fastest technique, it is safer for young swimmers.

**Swimming Techniques and Pool Strategies**

Glenn discussed swimming techniques, focusing on the importance of keeping eyes down during turns and finishes to avoid lifting the head unnecessarily. He shared a story about working with Navy athletes to understand and navigate a unique bulkhead design, emphasizing the advantage of knowing pool layouts and markings. Glenn also highlighted a drill for breaststroke swimmers to improve their technique by focusing on each stroke as if it were the final one, resulting in more consistent and powerful strokes throughout the race.

**Swimming Techniques and Session Updates**

Glenn shared his approach to teaching swimming, emphasizing simplicity and proper stroke techniques. Barbara and Mike discussed the importance of teaching children to finish strokes with precision, using analogies and games to reinforce proper technique. Glenn announced a break in his regular sessions due to upcoming travel plans, and mentioned he would resume with a focus on the open turn sequence in the coming weeks.


June 17, 2025 - Summer League - FINISHES!

**Summer-League Basics: Forward Starts and Relay Starts**

It’s that time of year, when kids come out of the woodwork to swim with their local club, rec-center, or country-club team. If you’re lucky enough to coach summer league, one of your biggest challenges is teaching kids how to start from the blocks and to do relay starts without getting DQ’d. This week is all about Forward Starts 101.

**Monday**

**Drill – Deep Pool Vertical Entry**

If you've got a big group of kids who need to learn forward-start basics, start 'em here. Fun, safe drill teaches how to have a rigid bodyline and a clean entry.

<https://www.goswim.tv/lessons/1609-starts-deep-pool-vertical-entry>

**Tuesday**

**Steve Haufler – Streamline Jumps**

Steve Haufler starts teaching the forward start on land, with streamline jumps.

<https://www.goswim.tv/lessons/2109-streamline-jumps>

**Wednesday**

**Cullen Jones (4-Step Dive Progression)**

When Olympic gold medallist Cullen Jones teaches kids how to dive, he uses this four-step process.

<https://www.goswim.tv/lessons/929-forward-start-4-step-learning-progression>

**Thursday**

**Drill – St. Andrews Starts**

We love this progression for teaching the forward start and for teaching kids how to pierce the water on their entry. The flat-back dive really works!

<https://www.goswim.tv/lessons/2050-starts-st-andrews-starts>

**Friday**

**Steve Haufler – Side Fall Over Noodle**

When teaching young swimmers to dive, you need a huge tool kit. Here's one trick from teaching guru Steve Haufler.

<https://www.goswim.tv/lessons/2121-side-fall-over-noodle-streamline-dive>

**Saturday**

**Drill – Dive and Glide**

What kind of line do you carry into the water from your start? Here's how to improve.

<https://www.goswim.tv/lessons/1907-all-strokes-dive-and-glide>

**Sunday**

**Drill – Relay Starts – Teamwork**

At the heart of summer swimming are RELAYS! Once kids know the basics of the forward start, it's time to have some fun with relays in practice.

<https://www.goswim.tv/lessons/1982-relay-starts-team-work-with-york-ymca>

**Swimming Camp and Technique Review**

Glenn discussed his upcoming summer swimming camp and shared his excitement about working with Diego, focusing on teaching lane etiquette and organization to new master swimmers. He mentioned his personal swimming preparation, including a mile swim in Lake Michigan, and expressed his commitment to promoting inclusivity in the sport. The group reviewed videos on vertical entries and emphasized the importance of safety and proper technique during summer league starts.

**Swimming Vertical Entry Techniques**

Glenn discussed the importance of teaching proper vertical entry techniques in swimming, emphasizing the need for students to maintain a rigid body position and stabilize their core. He explained that the entry should be straight and that students should aim to "pierce" the water, requiring at least 7 feet of water depth, preferably deeper. Glenn also highlighted the significance of observing the splash created by the entry to assess whether the student jumped high enough and didn't lean too far forward, suggesting games to help students improve their technique.

**Efficient Swimming Jump Techniques**

Glenn discussed the importance of teaching swimmers to perform a clean and efficient jump into the water, emphasizing the need for pointed toes to minimize resistance and drag. He highlighted the difference between a pointed toe entry and a flat foot entry, noting that a clean entry results in less surface area and smaller splashes. Glenn also stressed the importance of maintaining a streamline position and jumping higher to improve technique, while cautioning against stepping in without a proper jump.

**Swimming Technique Teaching Strategies**

Glenn discussed proper swimming techniques, focusing on streamlining and push-offs from the wall. He emphasized the importance of teaching children to push off in a streamlined position and transfer power through their arms. Glenn shared a conversation with David Marsh about the challenges of teaching proper technique, even at elite swimming programs. He also provided tips for teaching starts and emphasized the importance of taking small steps and avoiding injuries when teaching young swimmers.

**Water Entry Technique Training Demo**

Glenn demonstrated a progressive teaching method for water entry techniques, starting with seated and kneeling positions before advancing to standing entries. He emphasized the importance of maintaining hand and foot contact with the water during entry to minimize splash and impact, gradually increasing the distance from the wall as athletes become more comfortable. The technique focuses on a "fall" rather than a "push" entry, with Glenn suggesting the use of target markers and bands to help athletes improve their form incrementally.

**Teaching Athletes Safe Water Entries**

Glenn discussed the importance of teaching athletes to perform a controlled fall into the water rather than a jump, emphasizing the need for patience and gradual progression. He highlighted the significance of maintaining a flat back position and proper body alignment during the entry, as well as the importance of ensuring the water depth is appropriate for the athlete's comfort. Glenn also stressed the need to connect arm movements with the fall to create an active start, and he demonstrated how to adjust the distance of the jump based on the athlete's ability.

**Beginner Swimming Techniques Overview**

Glenn discussed teaching swimming techniques to beginners, emphasizing the importance of gradual progression and adapting methods based on the swimmer's age and development level. He suggested starting with simple techniques like pushing off the wall or side before advancing to more complex skills like diving and gliding. Glenn also highlighted the importance of maintaining a good body position and line while swimming, rather than focusing solely on underwater dolphin kicks, which he noted can sometimes be slower than regular swimming for young children.

**Efficient Swimming Techniques Explained**

Glenn discussed swimming techniques, focusing on body position and foot movement to maintain speed and efficiency. He emphasized the importance of a rigid body line and avoiding unnecessary movements that can slow down a swimmer. Glenn also highlighted the concept of "ailerons" in swimming, comparing it to the control surfaces on an airplane, and explained how improper use of feet can scrub off speed. He used examples from videos to illustrate these points and stressed the need for swimmers to focus on clean, efficient movements.

**Swimming Relay Takeoff Techniques**

Glenn discussed techniques for teaching relay takeoffs and marking spots in swimming, emphasizing the importance of understanding momentum, pool depth, and angles. He explained how to adjust starting positions based on the incoming swimmer's speed and the depth of the pool. Glenn also introduced a timer feature in their app to help coaches and athletes improve their timing for relay starts.

**Swimming Start Techniques and Timing**

Glenn discussed the importance of precise timing and technique in swimming starts, emphasizing that swimmers should aim for a takeoff time within 0.3 to 0.1 seconds to avoid disqualifications. He shared his experience using high-speed cameras to analyze relay takeoffs and highlighted the value of tracking incoming swimmers to optimize start timing. Glenn also stressed the need for swimmers, especially younger ones, to focus on skill development over fitness, noting that proper technique can significantly improve performance in shorter races.

**Swimming Stroke Teaching Strategies**

Glenn discussed the importance of teaching a variety of strokes and skills to attract and retain swimmers, emphasizing the need to focus on fundamentals rather than specializing in the 50-meter event. He and Barbara planned to cover teaching progressions for open turns at the next meeting. The group also discussed which strokes are most challenging to maintain personal best times in as swimmers age, with breaststroke and butterfly being commonly cited as difficult.


June 10, 2025 - Summer League Starts

Glenn Mills and Wayne discuss the impact of the new 50-meter sprint events on swimming, particularly at the Olympics. Wayne shares insights from a meeting with Bill Sweetenham, emphasizing the positive opportunities for coaches to engage more athletes. They highlight the increased competitiveness and the need for better skills, timing, and technique. The conversation also touches on the broader implications of sport changes, citing examples from triathlon, cricket, and lacrosse. They stress the importance of adapting to attract more participants and improve the sport's accessibility, particularly for young athletes and their families.

[**Justin Hawkins Rides Again**](https://www.youtube.com/justinhawkinsridesagain) - My musician reference.


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