**Theme of the Week** **How to Stop Bouncing in Freestyle**

It comes down to two things: 1) Don’t move the lead hand and 2) Set up an Early Vertical Forearm (EVF)

\*\*Monday - \*\* <https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath> From beginning - precision :07 - using fins for ease :11 - eyes directly down - stable :14 - most people can use a snorkel to focus longer :18 - upper arm exposed from shoulder to fingers :27 - gentle kick :32 - big rotation :45 - palm down fingers piercing :48 - upper hand laying on or slightly in front of the thigh 1:09 - make sure you practice both sides

\*\*Tuesday - \*\* <https://www.goswim.tv/lessons/2370-step-2-building-a-balanced-breath> :05 - rotate the eyes from down to up :15 - eyes rotating up - lead hand does not move :19 - no sculling or movement of the lead hand :26 - head rotates, body remains stable :39 - simple rotation of the head Swimmers may vary body rotation as the head goes up - Also talk about eyes down palm down - eyes up palm up :52 - stay in breathing position for many breaths to work balance 1:00 - keep the attention on the lead hand

\*\*Wednesday - \*\* <https://www.goswim.tv/lessons/2371-step-3-building-a-balanced-breath> From beginning - alternate head down head up :09 - NO movement on the lead hand :15 - start in the initial head down position :19 - after you’re balanced - rotate the eyes up :28 - rotate the head down - remain stable :34 - subtle exhale from the nose :47 - simple rotation of the head - nothing else Again, some people may need palm up and slight body rotation :52 - all focus on the lead hand

\*\*Thursday - \*\* <https://www.goswim.tv/lessons/2372-step-4-building-a-balanced-breath> Same as previous drill without fins :09 - showing with fins - stay as relaxed as with fins :20 - without fins - it’s just a bit tougher for most :27 - stable lead hand head down :31 - see the exhale :34 - incredibly stable rotation of the head only :38 - incredibly stable rotation of the head only - lead hand does not move :45 - precise line :50 - lead hand focus :57 - head rotation - NO movement from the extended hand

\*\*Friday - \*\* <https://www.goswim.tv/lessons/2373-step-5-building-a-balanced-breath> :02 - First sway after all of those videos :04 - then stable again with simple head rotation :06 - moving in to three easy strokes to balance on the other side :08 - instinctively takes a breath :16 - head down balance :18 - head up balance - don’t move lead hand :23 - head down balance :30 - initiate strokes focusing on the lead hand :32 - holding the lead hand until the body rotates :36 - breathe on every stroke :47 - while breathing, focus attention on the lead hand :58 - focus on lead hand while breathing 1:04 - focus on lead hand while breathing 1:14 - practice to both sides

\*\*Saturday - \*\* <https://www.goswim.tv/lessons/1814-freestyle-drill-9-water-scooter> From beginning - using the eyes to see finger and hand direction :05 - fingers slightly down on entry :07 - fingers slightly down on extension :10 - right before entry, arm in catch position :13 - constant kick :17 - use the eyes to confirm path of extension and catch :21 - repeat and switch arms

\*\*Sunday - \*\* <https://www.goswim.tv/lessons/1547-freestyle-simple-catch-practice> :07 - starting in position 11 - SLIGHT downward movement of the hand / forearm :10 - slight movement… not 90° :18 - this is max angle :20 - feel the pressure against the back of the hand and forearm :25 - hand / forearm down - elbow breaks the surface :32 - slow the athlete down and have them hold longer in this position :46 - when the stroke comes, the initial movement should be the same as the drill :46 - I now focus on holding the SHAPE and not really pulling… allowing the arm to fall back in that shape :55 - alternate focus can be on the extending fingers - drive the hand forward :59 - moving forward to slow swimming - maintain initial arm position 1:07 - elbow exposed above the surface while body is flat 1:09 - slight outsweep which I would have preferred more straight 1:19 - start to really build it - slow set up to pull - the “hitch” 1:23 - building into swimming with catch focus

\*\*Bonus - \*\* <https://www.goswim.tv/lessons/3219-freestyle-catch-pause> 1:49 - catch pause 2:34 - no more pause, but focus on arm in the same set up


Sign In to watch video

Aug 23, 2022 - No Bounce Freestyle Zoom