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Apr. 23, 2024 - Teaching Freestyle 4 - The Kick

Teaching Freestyle – Part 4 (Legs & Kick Edition) This will be the fourth and final week of our series on teaching freestyle from the ground up, and on teaching fundamental freestyle concepts. This week: the kick. ChatGPT - Eh... The flutter kick in freestyle swimming provides a significant portion of propulsion, but the exact percentage can vary depending on factors such as the swimmer's technique, strength, and efficiency in executing the kick. Generally, it's estimated that the flutter kick contributes around 10-15% of the overall propulsion in freestyle swimming. However, it's essential to note that the arm stroke, body position, and coordination with breathing also play crucial roles in generating speed and propulsion in freestyle swimming. Monday Steve Haufler Freestyle: Freestyle 3 – Flutter Kick Steve Haufler shows where we’re headed when teaching the flutter kick. <https://www.goswim.tv/lessons/1777-freestyle-swim-lesson-3-flutter-kick> :11 - where we’re headed :25 - guided introduction - thighs :39 - body posture 1:06 -release to movement 1:10 - instinctual knee bend 1:18 - back to guided minimal kick 1:26 - board in position 11 1:38 - no board position 11 1:48 - side kicking in balance 2:05 - balance makes the kick more effective 2:22 - fins Tuesday Rohan Taylor: Vertical Flutter Kick There’s no better way to train a narrow consistent kick than with vertical flutter kick. It’s Step 1 in the learning process. <https://www.goswim.tv/lessons/1899-vertical-flutter-kick> :07 - max kick angle is 127° :09 - plantar flexion of the foot :11 - notice the hands are out of the water :16 - hands out of the water :19 - max kick angle is 128° :20 - plantar flexion of the foot :35 - continue with a very narrow and quick kick :47 - posture :58 - quick core rotation Wednesday Rohan Taylor: Streamline Kick on Your Back Step 2 in learning proper flutter-kick technique: Try it on your back. Australian Olympians Ash Delaney and Bindy Hocking demo the fine points. <https://www.goswim.tv/lessons/1884-streamline-kick-on-your-back> :04 - streamline with hands under the surface :10 - balanced body and stable :19 - hands streamline and under the surface :26 - arms parallel to the surface :32 - body balanced :37 - streamline and hands on the surface :41 - thighs touching the surface :46 - stability :57 - incredible line 1:08 - incredible line 1:16 - integrity and purpose Thursday Freestyle Drills: Flutter from the Hips Step 3 in learning proper flutter-kick technique: Try it while using a board. <https://www.goswim.tv/lessons/1917-freestyle-flutter-from-the-hips> :07.36 - 146° angle - :15.90 - look at the angle from the torso to the knee :27.7 - plantar flexion :33 - very low head position when using a board :34 - mouth in the water when not breathing :35 - hips on the surface :37 - bottom of the foot pushing UP :39 - more splash up than down :46 - more splash up than down :49 - very low head position :54 - slight uphill bodyline… but… :57 - very little or no air on the front of the foot 1:10 - pushing up 1:27 - stable and clean 1:30 - watch the toes Friday Kristian Golomeev: Flutter Kick on a Board We kick with a board at almost every practice, so it makes sense to do it correctly! <https://www.goswim.tv/lessons/2239-flutter-kick-with-a-board> :06 - over loading - no air :07 - closer to 90° angle go back to :02 and play at regular speed :09 - play at regular speed :17 - play at regular speed - overloading again :35 - pushing water up :49 - faster tempo - less angle 1:00 - pushing water up 1:12 - not getting the angle, but much less Saturday Kara Lynn Joyce: Flutter Kick Olympic sprinter Kara Lynn Joyce has a steady six-beat kick that syncs powerfully with her armstrokes. <https://www.goswim.tv/lessons/1176-flutter-kick> :06 - 129° max angle Play at full speed :31 - how clean the front of the foot is :31.1 - pointed toes :33 - the DNA Strand Sunday Freestyle Drills: Flutter Kick Fix Kick problems can be persistent. The message of this video: Keep experimenting, and never give up trying to improve. <https://www.goswim.tv/lessons/995-freestyle-flutter-kick-fix> :06.2 - the breaststroke kick :16 - we tried to just make him aware :20 - increase the surface area with Zoomer :25 - LOOKS GREAT!!! WE FIXED IT!!! :26 - AHHHHHHHHH :29 - AHHHHHHHHH :40 - tie up the ankles :41 - It’s still in there :53 - snorkel and fins - stability and surface area 1:05 - kicking on board with Zoomers 1:16 - start with balanced kicking then add one stroke at a time - kicking through the strokes Gonna be a process Bonus: Glenn: Playing with Flutter Kick Height Playing with the height of your kick will help you understand kick dynamics. <https://www.goswim.tv/lessons/2931-playing-with-flutter-kick-height> 1:50 2:07 2:25 Glenn: Pull Buoy Flutter Kick Glenn shares a secret for helping swimmers (especially triathletes) learn proper kick dynamics and rhythm. <https://www.goswim.tv/lessons/3081-pull-buoy-flutter-kick> Golomeev: Streamline Flutter Kick to Swim Great drill for building a consistent kick. Start each length with streamlined, consistent kick, then add the arms without interrupting the kick. <https://www.goswim.tv/lessons/2271-streamlined-flutter-kick-to-swim> Free Drills: Flutter Wall Kick <https://www.goswim.tv/lessons/1383-freestyle-flutter-wall-kick> Free Drills: Narrow Flutter Kick Here are some ideas for developing a constant and narrow flutter kick. <https://www.goswim.tv/lessons/1773-freestyle-narrow-flutter-kick>

Mar. 12, 2024 - How to Coach Backstroke After Teaching the Basics

How to Coach Backstroke After Teaching the Basics After you’ve done the hard work of TEACHING backstroke from scratch…after they’ve mastered the basics of being horizontal on the back, having a productive flutter kick, and being comfortable with backstroke arm action…how do you take your swimmers to the next level? This week we explore the key focus points for backstroke. If you learn to look for these things in your swimmers, and work on teaching these key concepts, you can turn your swimmers into backstrokers. Monday Better Backstroke Concepts: 10 And 2 Hand Entry The most common technique flaw in backstroke is “over-reaching.” Swimmers often aren’t aware that they need to make a correction, so it’s up the coach to teach a “10 and 2” hand entry. Here’s how. <https://www.goswim.tv/lessons/3044-10-and-2-hand-entry> :00 - great visual of how it’s supposed to look :06 - never forget the overall balanced line :17 - knowing how to film :31 - from under you may feel some resistance in this position :51 - hyperextended elbows :55 - make adjustments based on physiology Tuesday Better Backstroke Concepts: Thumb Out Pinky In Teach your swimmers not just the HOW of “thumb out, pinky in” but also the WHY. <https://www.goswim.tv/lessons/3045-thumb-out-pinky-in> :05 - Pinky slices in :14 - why I’d change this straight arm initiation :16 - better pull :17 - old school teaching :20 - proper hand exit :17 - show the hand having to turn over :20 - show the hand finishing and having a direct path out :23 - pinky in puts the body into a good position to initiate the catch :24 - thumb out simplifies the process :35 - thumb out with rotation :37 - relaxed exit with the thumb leading :39 - such an easy teaching point - accentuate the thumb :52 - get the athlete to focus on a definitive turn of the hand halfway through the recovery :53 - HA! Even with the focus… :55 - pinky slice :57 - need to work on this side - over-reach as well :59 - fine on the right side 1:01 - face palm 1:03 - pinky in first 1:05 - pinky in first 1:07 - uh oh - sometimes when it’s too soft, the hesitation of rotation can cause issues Wednesday Better Backstroke Concepts: Where to Look Where a swimmer’s eyes are looking can have a huge impact on backstroke bodyline and power. Ideal is to train the eyes on the ceiling directly above the feet. <https://www.goswim.tv/lessons/3046-where-to-look> :06 - very stable - slight head tilt :08 - loo for the orientation of the waterline and face - pretty flat :10 - great shoulder rotation :13 - very stable head - eyes looking up and slightly back :14 - timing the breath :17 - eyes looking back slightly over the body :21 - clear image of the head slightly back :21 - watch the nose for the next few seconds - protected :24.9 - timing the breath on the initiation of the recovery of the right shoulder :31 - less tilt but still a slight chin tuck :32 - precarious position - but think about water flow and velocity :33 - not as much rotation so more shoulder disruption :35 - breath timing at the beginning of the recovery :36 - by the time the water splashes over, the mouth is closed again :40 - water going into the mouth :43 - mouth open for a breath :43 - watch how he expels it :47 - can see the chin tuck angle :52 - eyes looking slightly back Thursday Better Backstroke Concepts: Stable Head (Cup on Forehead) Watch any elite backstroker and one of the first things you notice is that their head remains stable and rock solid. Here’s the classic – and fun – way to imprint this key skill. <https://www.goswim.tv/lessons/3047-cup-on-forehead> :04 - hand down by your side - gentle slow kick :09 - focus on stability :17 - how much water in the cup? :30 - initiate rotation of the shoulders :33 - I do consider it “cheating” a bit when the hand sculls for stabilization :40 - To challenge more, rotate only with the core, not the hands :46 - extend one of the arms :51 - start taking slow - stable strokes :56 - finding the right weight 1:01 - don’t push off too hard 1:02 - start swimming full stroke back 1:20 - how fast can you go - get a heavier cup Katie <https://youtu.be/16tGOwlwy7E?si=q4238PvQ3yMJohJY> Friday Better Backstroke Concepts: Bent-Arm Pull (Backstroke Scull) Beginning backstrokers tend to pull with a straight arm. Watch for this as a coach, and try to teach a bent-arm pull as soon as possible in the learning process. Here’s a great drill for helping swimmers get a feel for the backstroke bent-arm pull. <https://www.goswim.tv/lessons/3049-backstroke-scull> :04 - look at the arm in the catch position - EVF :06 - turn the face down :10 - rotated - head stable - arm in catch position :13.26 - THE position :30 - getting the arm into position :35 - only the bottom part of the arm moves :38 - the position we want Saturday Better Backstroke Concepts: Rotation (Connect Hip and Hand) In freestyle and backstroke, always fight the urge to swim flat – and with just with the arms. Here’s how to link the hands and hips for a more powerful and “coordinated” backstroke. <https://www.goswim.tv/lessons/3054-connect-hips-and-hand> :04 - hand down hip down :05 - hand down hip down :08 - directly into the catch :09 - straight line from one shoulder to the other :15 - when in power, a straight line from one shoulder to the other :19 - hand down hip down :22 - when the entry is too soft, or too slow… it’s flat then he rotates :26 - better to this side :38 - watch the hand entry and the entire body - shoulders - torso - hips rotate together :39 - stays on her side to initiate the recovery and the catch - line from shoulder to shoulder :41 - This is what we’re trying to avoid in most swimmers - elbow behind the shoulderline :46 - slow on left side :48 - better on right side :48 .7 - great on power phase :50 - with less rotation - arm is straighter Sunday Better Backstroke Concepts: Constant Kick (Flow the Kick) The backstroke kick should be constant and gentle, narrow and flowing. Aim for a 6-beat kick that helps the body rotate from one hip to the other. <https://www.goswim.tv/lessons/3059-flow-the-kick> :02 - constant kick with slow turnover :16 - focusing on a narrow, soft, constant kick :24 - keeping the toes pointed and legs long :31 - not a lot of bend in the knee :37 - look at the maximum bend :44 - kick through the rotation Bonus <https://www.goswim.tv/lessons/3053-freestyle-scull-for-backstroke> Haufler Backstroke: Backstroke Focus Points <https://www.goswim.tv/lessons/1300-backstroke-focus-points> For Bent-Arm Pull and Rotation: Better Backstroke Concepts: Single-Arm Backstroke <https://www.goswim.tv/lessons/3051-single-arm-backstroke>

Mar. 5 2024 - Teaching Backstroke Zoom

With newbie swimmers, many instructors take the approach of teaching backstroke before teaching any of the other strokes, including freestyle. There are many advantages: 1) swimmers have constant access to AIR when on their back. 2) instructors can communicate in real time with hand signals, 3) skills learned in backstroke translate directly to skills needed in freestyle. This week we share time-tested progressions for teaching backstroke. Monday Freestyle 101: Head-Lead Kick on Your Back Head-Lead Kick on Your Back teaches correct body alignment for swimming on your back. It also helps you learn to relax and trust that the water will support you with just a small amount of effort. <https://www.goswim.tv/lessons/1378-head-lead-kick-on-your-back> :05 - balance and comfort :07 - ease of movement - very little effort :12 - knees just kissing the surface :19 - water encircling the face :19 - chest and torso :30 - overriding feeling of relaxation :45 - over pressing and feeling the water support you - don’t release too much air :49 - as you press the upper back and head in, feel the hips rise 1:10 - boil the water with your feet 1:25 - everyone will have a little different balance point 1:38 - keep playing Tuesday Freestyle 101: Head-Lead Kick on Your Back – Side to Side From kicking flat on your back, progress to a more active kick, tilting just slightly from one side to the other. Keep the head steady as you rotate – a key backstroke skill! <https://www.goswim.tv/lessons/1384-head-lead-kick-on-your-back-side-to-side> :04 - same as before but more on your side :05 - slightly stack the shoulders one up, one down :06 - rotate from one shoulder up to the other - head remains absolutely still :16 - try to keep as much of the upper arm dry as possible… while still having it against your side :18 - keep the head stable as you rotate :20 - arm very dry :21 - face at borderline :22 - body will balance and come up :25 - flatter body can be higher :27 - once you get on your side, you may sink a bit :29 - you may rotate Less to one side :31 - than the other :39 - very stable head during rotation :45 - keep the eyes up :49 - continue to experiment with how much you rotate :54 - watch the body settle after the rotation 1:02 - could possibly bring the chin down a little 1:12 - not as smooth of rotation, still work to do 1:16 - immediate sink (creative editing) 1:17 - be conscious of when to breathe 1:23 - after the rotation - settle Wednesday Freestyle 101: Position 11 Kick on Your Back Kicking on your back with both arms extended in “Position 11” helps develop great body alignment for backstroke and freestyle. <https://www.goswim.tv/lessons/1416-position-11-kick-on-your-back> :03 - feeling long through the torso :06 - hands slightly under the surface :13 - great line :21 - flat surface keeps the head a bit higher :25 - flexibility through the shoulders :30 - tighter shoulders impact balance :33 - can’t straighten the arms in this position. :36 - the reach impacts balance :38 - arch in the lower back :39 - head in neutral and in a good position - hands above the surface :41 - by leaning back, look at the hip position :51 - still not incredibly comfortable - but much better 1:01 - great line 1:09 - hands under - head relaxed - flexibility! 1:13 - torso on the surface 1:17 - if you’re too tight, try one arm still flat on your back Thursday Glenn EP: Continuous Single Arm Position -11 Backstroke This foundational drill/skill helps swimmers identify how their hand connects with the water. It teaches stable head position and constant kick. It introduces the “rhythm” of backstroke. It also prepares swimmers for a fundamental freestyle drill: Position-11 Freestyle. <https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back> :07 - start as in the previous drill :08 - when you feel ready, initiate a pull :10 - recover back in position 11 :11 - alternate arms :25 - continue alternating :40 - typical EP issue, gravity pulls the hips down slightly :53 - rotate the body into the catch 1:01 - to keep focus, if it’s too hard, add some fins 1:06 - Focus on an early catch 1:11 - speed the water up 1:36 - stretch to the catch Friday Haufler Backstroke: Step 3 Here’s Steve Haufler’s progression for teaching backstroke arm action. He employs positioning techniques and single-arm drills to help newbie swimmers become backstrokers. <https://www.goswim.tv/lessons/1269-step-3-teach-backstroke-arm-action> :03 - Posture first :04 - think of the straight line recovery :08 - full body core posture :14 - relaxed recovery :33 - think on your side :39 - straight recovery to pinky entry :53 - rotate the shoulder and torso, not the head 1:16 - straight entry 1:25 - shape the arm into the early catch position 1:35 - high elbow - pressure on palm 1:50 - watch the initial movement - whole arm drops 1:54 - adding some pressure keeps the upper arm in place 2:01 - keep the pressure and the shape of the arm 2:07 - the slight focus on the elbow 2:20 - same positions in the water 2:32 - remind the athlete to stay straight but relaxed 2:34 - the proper positioning of the hand helps the body rotate 3:05 - adding pressure and position to the catch 3:19 - hand pressure 3:26 - repeat the movement 3:39 - swimmer will lead with the elbow 3:52 - finish with the thumb up 4:12 - keep the palm facing back for as long as possible 4:54 - single arm with singular focus 5:01 - practice the SHAPE 5:42 - full torso rotation 6:02 - add the other arm Saturday Freestyle 101: The Wave The Wave is a transitional drill that leads beginners from simple kick on the back, to adding the arm motions of backstroke. <https://www.goswim.tv/lessons/1420-the-wave> :07 - start in single arm position-11 :11 - after you’re balanced, initiate a recovery with the trailing arm :12 - don’t recover the entire way… only 1/4 or 1/2 way. :13 - put the arm back down :15 - repeat and continue down the lane :25 - for those with balance challenges, make sure you don’t lift the arm too high - down parascope :30 - don’t hold for too long either :48 - with great balance, she can go to 90° and hold :52 - without great balance, just lift the hand and put it back Sunday Freestyle 101: 7-Count Backstroke Here’s where beginning swimmers start to put it all together. Have them progress from 7-Count to 5-Count to 3-Count to 1-Count (“normal”) backstroke. <https://www.goswim.tv/lessons/1423-7-count-backstroke> :03 - start in hand lead side line balance :04 - initiate a wave :05 - as the recovery hand starts the body to shift, initiate a catch with the lead hand :06 - land on the other side for a balanced side kick :08 - repeat :21 - this is a timing drill - initiate the wave prior to pulling :23.9 - we’re looking for a connection with the arm set in a catch position and the weight of the body shifting :34 - hand exits JUST before the lead hand starts the catch :37 - hand exits JUST before the lead hand starts the catch :44 - the picture you’re going for 1:02 - great catch position right before the hand enters 1:08 - it’s a controlled backstroke - he can start the catch a bit sooner 1:17 - beautiful IF the lead arm was just a bit more in the catch position 1:18 - but we can see he’s using a straight arm pull, which means we need to back up a couple steps 1:31 - bent arm pull 1:37 - straight arm pull

Jan. 16, 2024 - Lightning Round

This week we feature GoSwim videos that are 42 seconds or less in length. As we challenge Glenn to give a quick analysis and takeaway on each video, see how much you can absorb by watching small details with great intensity! Monday Kelsi (Worrell) Dahlia: Preview What’s the first technique point that comes to your mind as you watch Olympian Kelsi Dahlia? For us, it’s how she undulates just above and below the water line. <https://www.goswim.tv/lessons/2298-preview-kelsi-worrell-butterfly> fitness training swimming Tuesday Connor Oslin: PREVIEW – Backstroke Pull What catches our eye in this clip of Connor Oslin is the integrity of the line along his forearm, wrist, and palm as he executes a bent-arm pull. <https://www.goswim.tv/lessons/2304-backstroke-pull> fitness training swimming Wednesday Roque Santos: Head-on video When we watch this clip of Olympian Roque Santos, two words come to mind: Hand Speed. <https://www.goswim.tv/lessons/519-breaststroke-head-on-video> fitness training swimming Thursday Brendan Hansen: Breaststroke Turn Brendan Hansen’s turning technique is on full display here, but we also notice the thinking, planning, and adjusting that’s going on each time he sees the wall during the breath. <https://www.goswim.tv/lessons/925-breaststroke-turn> fitness training swimming Friday Brendan Hansen: Breaststroke Timing In two stroke cycles, Brendan Hansen delivers a master class in breaststroke timing. Look for ONE thing and take the image to the pool with you. <https://www.goswim.tv/lessons/916-breaststroke-timing> fitness training swimming Saturday Jason Lezak: Slow Motion Sprinting Here’s slow-motion of Jason Lezak’s sprint freestyle. We notice the commitment to extension even at race pace. <https://www.goswim.tv/lessons/977-slow-motion-sprinting> fitness training swimming Sunday Kaitlin Sandeno: Underwater Dolphin Kick – Back Full-body flow is what comes to mind as we watch Kaitlin Sandeno’s underwater kick. <https://www.goswim.tv/lessons/555-underwater-dolphin-back> fitness training swimming Bonus Ash Delaney: Stable Head Slow Motion This clip is longer than 42 seconds, but we like it because it zeroes in on one aspect of Ash Delaney’s backstroke. <https://www.goswim.tv/lessons/1613-backstroke-stable-head>

Aug 1, 2023 - What We Taught at Summer Camp: Backstroke

080123 - Summer camp - Backstroke - Don’t overreach What We Taught at Summer Swim Camp: Backstroke – Don’t Over Reach This week we offer some ideas and solutions for correcting the most common technique flaw in backstroke: over reaching. Monday Ash Delaney: Backstroke Recover and Catch Australian Olympian Ash Delaney shows where we’re headed for a technically solid backstroke hand entry. <https://www.goswim.tv/lessons/1707-backstroke-recover-and-catch> :14 - Thumb first exit :15 - Great shoulder rotation :17 - Pinky entry and opposite shoulder is about to be exposed :18 - Look how early in the process the shoulder is rotating :20 - Slowly watch the kayak timing of the recovery and pulling arms :21 - Again, immediate rotation :27 - Focus on head stability :36 - Arm directly in front of shoulder :40 - Arm directly in front of shoulder Tuesday Backstroke Drill: Overreach Fix with Video Step 1 in correcting backstroke over reach is convincing the swimmer that they’re over reaching. Grab your camera! <https://www.goswim.tv/lessons/2380-overreach-fix-with-video> :02 - overreach :12 - Arm collapse on breakout :13 - Straight recovery :13 - Arm entry across the head :14 - Overkick :15 - Overreach leaves body flatter on entry :30 - Fix with verbal cues :40 - Film from straight down or straight ahead :46 - Fix with visual cues :51 - Fix with physical cues 1:01 - End process (we hope) Wednesday Haufler Toys: Mirrors for Backstroke Steve Haufler uses mirrors to convince his swimmers that they might have a backstroke over-reach problem. <https://www.goswim.tv/lessons/702-mirrors-for-backstroke> :17 - Immediate feedback :45 - Immediate fix (if possible) :51 - Steve’s Oscar bid 1:01 - Mirrors should be a staple Thursday Backstroke Drill: Double-Arm Backstroke Double-arm backstroke is the go-to drill for teaching proper hand entry for backstroke. <https://www.goswim.tv/lessons/1021-backstroke-double-arm> :26 - Double arm inhibits the ability to cross over :30 - Each drill may have positive and negative - straight arms :45 - Straight arm recovery :45 - In front of shoulder entry 1:13 - 11-recovery 1:34 - balance & kick 1:52 - Thumb first exit 2:01 - Get into elbow bend as quickly as physically possible Friday Backstroke Drill: Hand-Entry Width Contrast drills are another great way to make swimmers aware of over reaching – and to correct the problem. <https://www.goswim.tv/lessons/973-backstroke-hand-entry-width> :12 - exaggerated catch :15 - exaggerated entry :20 - watch no sway in the hips :28 - Start with overreach - on purpose - contrast :38 - Extreme wide entry :52 - Extreme width start and slowly bring the hands in :59 - Sprint with wide hands 1:19 - The swimmers idea of a wide entry 1:22 - we encouraged video review Saturday Backstroke Drill: Learning Partner Push This one’s fun…and let’s swimmers FEEL where their hands are entering. <https://www.goswim.tv/lessons/1428-learning-partner-pusher> :10 - Stable line up front - Wide hand entry :23 - Great team building and stability exercise :39 - Must get balanced first :55 - problem solving 1:05 - figuring it out 1:18 - stable bodyline 1:26 - fine tuning adjustments 1:33 - now watch the backstroke 1:52 - Look who mastered the body line 2:28 - Look who mastered the entry and backstroke Sunday Jeff Rouse: Kayak Recovery We agree with Jeff Rouse. To make a technique change in backstroke, you need to over-exaggerate. There’s something about being on your back and going backwards…. <https://www.goswim.tv/lessons/635-kayak-recovery> :17 - Straight recovery :25 - Pinky first :30 - Kayak 1:26 - Pinky First - Blade of the paddle 1:28 - Blade slightly facing out 1:53 - Fast clean exit 2:40 - Hyper extended - double jointed 2:43 - full rotation 3:02 - staying narrow 3:08 - Straight entry 4:16 - Hands in front of shoulders Bonus EP Drills & Ideas: Continuous Single Arm Position 11 <https://www.goswim.tv/lessons/1733-continuous-single-arm-position-11-back> :11 - Back to position 11 each time

Dec. 14, 2021 - Flip Turns

Flip Turns ZOOM Flip Turns: Use the Abs and Hands, Not Your Arms Three Olympians show where we’re headed when working on a faster flip turns. Four drills will help you break some old habits and build new ones. Monday Ricky Berens – Flip Turn Tuck & Hands Olympian Ricky Berens gets us started this week, showing where we’re headed when working on flip-turn technique. It’s all about using the abs and hands, and not the arms. swimming freestyle flipturn https://www.goswim.tv/lessons/1599-flip-turns-tuck-hands NOTES: :13 - initiate the turn with the tuck :15 - still water pushes the head and torso down :16 - the hands appear to be locked or stationary holding that spot :19 - push the water over your shoulders or head :23 - lands as if he’s going into a vertical jump :32 - hands turn over for leverage and to prep for streamline :40 - tuck happens first :43 - hands stabilize :56 - sweeping the hands above the shoulders Tuesday Bruno Fratus – Flip Turn Olympian Bruno Fratus shows what to strive for in a freestyle flip: Tuck the head to initiate the turn, get into a tight ball without using the arms, turn the palms over to assist the tuck, use the abs. swimming freestyle flipturn https://www.goswim.tv/lessons/2417-freestyle-flip-turn NOTES: :06 - head tucks following the last stroke Momentum into the tuck forces the head and starts the torso over :07 - hands engage into the tight tuck :08 - lands as if he’s going into a vertical jump :18 - following the lead hand down :19 - way through the tuck before the hands engage :21 - hands meet over head for streamline :33 - eyes stay down into the prep for the turn :37 - point out all the markers there can be on the bottom and wall 1:10 - TIGHT tuck. Thighs touch torso. 1:48 - top speed - slight sight 1:52 - only slight dolphin 1:53 - see how far around he is before the hands engage. Tuck gets the head and torso going, hands bring the legs 2:10 - full speed Wednesday Scott Tucker – Turns In this silent clip of Scott Tucker’s flip turn, watch what the hands do…and how the hands help position him to push off immediately when the feet hit the wall. swimming freestyle flipturn https://www.goswim.tv/lessons/692-bonus-turns NOTES: :22 - submerge before turn :30 - submerge before turn :36 - eyes down approach :38 - palms stay up :46 - palms stay up - momentum and tuck takes him around :47 - vertical jump again :47 - feet don’t land flat - balls of the feet provide spring from the calves :54 - at speed - palms stay up - momentum takes him around 1:02 - head follows last stroke down 1:04 - slightly bigger dolphin than Bruno, but still long after the torso has started 1:08 - slightly more twist on the push Thursday Flip Turn Drill Step 2 Here’s how to take your arms out of the equation when doing flip turns/somersaults. Noodles and pull buoys can help. swimming freestyle flipturn https://www.goswim.tv/lessons/1003-turns-freestyle-flip-turn-step-2 NOTES: :08 - eyes too high :08 - hands engage a bit earlier :09 - very tight tuck :24 - grab the noodle with both hands. Should be long noodle :26 - flip inside the noodle while holding Teaches tight tuck :32 - approach the wall with noodle behind you Push off bottom or kick to gain some momentum :59 - approach the wall and initiate the tuck with your head Keep the hands on the noodle at the surface Keep the tuck tight so you don’t hit the noodle 1:02 - place the feet on the wall push off on your back 1:09 - approaching slowly, tuck the head and legs 1:20 - hands stay stationary by holding the noodle 1:47 - too close to the wall. Mark the bottom when to turn 1:51 - no noodle. Grab two pull buoys Friday Kara Lynn Joyce – Flips, Flips, Flips! Kara Lynn Joyce uses mid-pool flips — the kind where you snap into streamline — to increase turning speed and to rehearse pushing off into streamline as soon as her feet hit the wall. swimming freestyle flipturn https://www.goswim.tv/lessons/671-bonus-flips-flips-flips NOTES: :11 - swim into the tuck - head submerges VERY tight tuck into streamline on the back :16 - repeat :18 - gets air but NOT right before the flip :19 - feet barely come out of the water. TUCK don’t throw. :26 - take the movement to the wall :33 - breath then strokes then submerge flip and streamline This time not breathing after the streamline. Back into swim, breathe submerge flip and streamline. TIGHT TUCK Saturday Drill: Mid-Pool Flips To practice faster flips, take the wall out of the equation. swimming freestyle flipturn https://www.goswim.tv/lessons/1374-turns-mid-pool-flips NOTES: :13 - even with good turns, eyes may come up :28 - without the wall, head stays in line Take the wall out of the equation :31 - Like Kara Lynn, flip to streamline :39 - stay in tight tuck to rotate all the way around The tighter the tuck, the easier it is to get all the way around :45 - TIGHT tuck - hands help the spin 1:03 - take it to the wall 1:13 - push off and sprint for more momentum 1:17 - flip and kick and sprint back to the wall 1:25 - greater momentum - go from a dive 1:35 - also good leg training to get started again Sunday Kristian Gkolomeev – Jump Flip We saved the toughest drill for last. Kristian Gkolomeev makes “jump flips” look easy. Try some! swimming freestyle flipturn https://www.goswim.tv/lessons/2198-kristian-jump-flip NOTES: :03 - tuck - hands - tight - spin :10 - TIGHT tuck :15 - now REALLY a vertical jump :15 - use the hands just below the surface to pop up more :16 - immediate and tight flip OUT of the water :18 - land and review :20 - push off and leverage hands :21 - immediately tuck head :21 - look at how much he’s out of the water :30 - grabs the legs :43 - nearly accomplished :49 - grabbing thighs to stay extremely tight BONUS: Greg T Video https://www.goswim.tv/lessons/1259-freestyle-waterfall-flips-2 https://www.goswim.tv/lessons/2265-flip-turn-step-1 https://www.goswim.tv/lessons/2266-flip-turn-step-2 https://www.goswim.tv/lessons/2267-flip-turn-step-3 https://www.goswim.tv/lessons/2268-flip-turn-step-4 https://www.goswim.tv/lessons/2269-flip-turn-step-5 https://www.goswim.tv/lessons/2270-flip-turn-step-6 https://www.goswim.tv/lessons/2175-turns-cord-flip-turns

Sep. 28, 2021 - Double-Arm Back

Our Zoom meeting on Double Arm Backstroke drill.

Oct. 26, 2021 - Backstroke Hips

Our Zoom meeting from October, 26, 2021.

Nov. 14, 2023 - Backstroke Instinct Zoom

Fighting Athletic Instinct – Backstroke This week we explore things you might be doing in backstroke that feel productive (or that make you feel more secure or that you’re swimming “pretty”) but that might be holding you back. Monday Back Drill: Overreach Fix with Video In their search to grab the most water and exert the most force in their pull, many swimmers overreach. Here’s how to fix the 1 technique flaw in backstroke. <https://www.goswim.tv/lessons/2380-overreach-fix-with-video> :06 - crossing over :27 - tell the swimmer to move the arms out :41 - film - either over top or at the end :49 - hands have moved out :52 - move to land and have the swimmer show you the entry point feel 1:01 - better after land exercise Tuesday Haufler Back: Mistake 2 – Moving the Head Moving the head from side to side in backstroke can feel productive, but it’s extra exertion with no benefit – and can actually hinder your efforts to go fast. Steve Haufler has some fixes. <https://www.goswim.tv/lessons/1282-mistake-2-moving-the-head> :07 - rolling the head :18 - opposite rolling focusing on the shoulder exit :25 - leaning to one side :32 - the head :44 - small mirror :56 - look down the recovering arm 1:00 - look up at the recovering hand 1:05 - the rope 1:21 - the cup Wednesday Back Drill: Shoulder Recovery – Bonus Edition Plowing (or ploughing) the shoulders through the water can feel good because it feels like work. It can also feel comfortable because it keeps you securely on your back. Fight these instincts with clean shoulder rotation. <https://www.goswim.tv/lessons/1879-backstroke-shoulder-recovery-bonus-edition> :22 - clean shoulder exit :39 - great rotation :48 - stable head 1:11 - Extreme rotation 1:37 - face and eyes under 2:16 - right shoulder out 2:18 - left shoulder a little lower Thursday Aaron Peirsol: Perpendicular Pull The desire to feel a strong pull leads many swimmers to pull with a straight arm and a wide sweep to the side. A bent-arm pull, demo’d by backstroke legend Aaron Peirsol, shows a better way. <https://www.goswim.tv/lessons/210-perpendicular-pull> :11 - just like pulling on the lane line :15 - pretty much straight back :29 - hand nearly immediately pushing back 1:06 - a break in the wrist to get the palm perpendicular 1:49 - articulated wrist - looks like freestyle 1:55 - play at .2x - palm always facing back Friday Glenn Endless Pool: Backstroke Recovery Keep the shoulders clean on the recovery, but also focus on clean hand exits and entries. Glenn demo’s “thumb out…pinky in.” <https://www.goswim.tv/lessons/3257-backstroke-recovery> 1:47 - starts the swimming 1:49 - thumb out - switch - pinky in 2:12 - by increasing water speed, it’s harder to pause 2:30 - faster still Saturday Eric Shanteau: Backstroke Arm Action In backstroke, the instinct to “swim pretty” can hold you back. Eric Shanteau talks about not letting the hands get stuck at any point in the stroke cycle. <https://www.goswim.tv/lessons/726-backstroke-arm-action> :28 - hands sit on surface :43 - left hand enters sharp :44 - right hand falls a bit softer 1:07 - hips and shoulders drive into the catch 1:13 - engage the obliques Sunday Bindy Hocking: Backstroke Turns Do you sight the wall and glide into your backstroke turns? It’s a natural instinct to be safe and secure, but it can hold you back! Australian backstroker Bindy Hocking shows how to overcome those unhelpful instincts. <https://www.goswim.tv/lessons/1838-bindy-hocking-backstroke-turns> :51 - no looking up 1:18 - no looking up Bonus: For clean shoulder recovery: Ash Delaney: Body Rotation Above Water <https://www.goswim.tv/lessons/1714-backstroke-body-rotation-above-water> Kicking with legs too low in backstroke might feel like you’re doing “good work,” but really slows you down. Learn to have a productive bodyline by kicking on your back. Rohan Taylor: Streamline Kick on Your Back <https://www.goswim.tv/lessons/1884-streamline-kick-on-your-back> Chat: 12:12:24 From Berrin Yavuzer To Glenn Mills(privately) : He is in Glenn 🙂 12:13:32 From Ruth Cheung : I love the cup drill 12:15:10 From William Park ChPC To Glenn Mills(privately) : Ya go Blue great teaching Glenn. Bloody blue awesome. Sorry I got to go. Stay safe n have fun. Ⓜ️ 12:26:01 From Monty Krieger : his and seems to push downward at the end of the pull! 12:26:42 From Monty Krieger : do you recommend the push down at the end? 12:29:37 From Josh Willer : Some video I like to show too if you have Instagram https://www.instagram.com/reel/CxsqPt8tIDq/?igshid=dzd2azNzZHV3b3Q0 12:30:10 From veronique borges : That’s why they call it front crawl and back crawl: 2 sides of the same coin 12:35:59 From Melinda Wolff To Glenn Mills(privately) : My shoulders hurt just watching these backstrokers and their deep catch! 12:43:16 From Cindy Dyer : Do they go on the side then back to her back before the surface? 12:44:00 From Kimberly Goodell : is there a risk of the ref calling that sideways kick for a DQ? 12:47:24 From Paul Howard : What is the maximum angle for the fish kick. 12:47:56 From Lara Nortje : Hi from South Africa. Sorry, not a question on side ways dolphin but I have a swimmer whose upper body bounces in & out the water when he does backstroke, how do I get him to stop? 12:48:38 From helen naylor : work on roll! 12:48:48 From Monty Krieger To Glenn Mills(privately) : That was exactly my answer to Lara - do breastroke 12:49:01 From Lara Nortje : He loves breaststroke so it’s a problem, his roll is lovely but he still bounces🤦‍♀️ 12:49:37 From Barbara Hummel : Lara, I usually find that backstrokers who bounce have a straight-arm pull. I try to get them to use a bent-arm pull 12:50:09 From Rich LeDuc : Thanks everyone. I have to go to another meeting… 12:52:17 From Kimberly Goodell : I have a backstroke bouncer too - 2 bounces per arm stroke! Cup drill fixes it temporarily... but I think it's coming from an arc in his underwater pull. 12:52:23 From Robin McQuinn : Bouncy backstrokers try to power the stroke with breast/fly muscles? 12:52:30 From Melinda Wolff : I would say maybe Lara's swimmer needs to focus on pressing his back into the water all the time, throughout his stroke. 12:53:02 From Lara Nortje To Glenn Mills(privately) : That’s exactly it 12:53:16 From Monty Krieger : his bent knees look like they contribute to his bounce 12:53:24 From Robin McQuinn : Abs trying to power pull? 12:53:44 From Josh Willer : 👍 12:54:08 From Julie Phillips : it's like a backstroke loper 12:54:19 From Mike Koleber : Reacted to "it's like a backstro…" with 👍 12:54:31 From Mike Koleber : Reacted to "his bent knees look …" with 👍 12:54:44 From Mike Koleber : Reacted to "I would say maybe La…" with 👍 12:54:51 From Mike Koleber : Reacted to "Bouncy backstrokers …" with 👍 12:55:04 From Mike Koleber : Reacted to "I have a backstroke …" with 👍 12:55:05 From Lara Nortje : Thank you so much, I think he is trying to over power pull because his mother is all about speed not technique and it’s a constant argument between us 12:55:23 From Mike Koleber : Reacted to "Thank you so much, I…" with 😂 13:01:35 From veronique borges : Hello from San Francisco! Like the song says if you come to San Francisco… come see me Vee Bee. I teach private and Go TV is my religion! Thanks Glen and all swimming peeps ☺️ 13:02:07 From veronique borges : To teach the paddle concept you can use a drumstick or hockey stick 13:02:34 From Mark Hesse : Reacted to "Thank you so much, I..." with 👍 13:06:34 From Kimberly Goodell : some of my top freestylers' hips sway too...could it be the same principle? 13:07:34 From Monty Krieger To Glenn Mills(privately) : how to get a masters swimmer to rotate? Tricks? 13:09:09 From Mike Koleber : Replying to "some of my top frees…" Eddie has narrowed his lane lines before to about 18” or so— and had his guys do freestyle — where they HAVE to swim on their line. Reduced hip sway. 13:11:31 From Mark Hesse : Replying to "some of my top frees..." the timing of the rotation is different in free and back so the sway would be too late a rotation in free 13:11:41 From helen naylor : They need to go down and back on same laneline to balance stroke 13:12:05 From Ruth Cheung : thanks!!! 13:12:07 From Monty Krieger To Glenn Mills(privately) : thank you 13:12:09 From Lara Nortje : Thank you so much! 13:12:11 From Mia Johnson : Bye!

July 5, 2022 - Don’t Break your Wrist Zoom

Monday <https://www.goswim.tv/lessons/539-slow-mo-under-water-hands-eyes> :09 - straight wrists on outsweep :16 - straight wrists on outsweep :17 - slight break or pivot on instep :18 - palms facing back :24 - creating a longer paddle :25 - palms facing back :33 - palms facing back :41 - hands inline during pulldown 1:01 - palms facing back 1:02 - hands nearly touching body 1:10 - palms facing back through the finish of the pull into the recovery 1:15 - body completely under Tuesday <https://www.goswim.tv/lessons/875-breaststroke-outsweep-and-head-to-air> :05 - no break in the wrist :06 - forearms - wrists - hands - one unit :10 - back to recovery…. Still one unit :17 - creating a long lever with the full arm :18 - no break in the wrist :24 - beautiful timing :29 - body completely under Step the whole pull through to look for any break in the wrist Wednesday <https://www.goswim.tv/lessons/636-bent-arm-pull> 1:00 - old style traditional deep connection 1:01 - reaches full bend deep in the water 1:11 - no break in the wrist 1:15 - slight scull on exit 1:17 - Jeff at speed Get a sense that the arm pierces and not push the water on entry 1:32 - arm straight - but pierced down - no press yet 1:40 - no break in the wrist into the catch 1:42 - hand - forearm - biceps - perpendicular to the body at the shoulders 2:00 - arm entry with straight arm 2:03 - initial “press” down is a pierce down 2:04 - keep the wrist straight and build a leverage point 2:05 - perpendicular pull 2:19 - hand enters 2:24 - driving forward and down 2:26 - perpendicular pull 2:30 - hand exits 2:47 - straight arm no break in the wrist 2:50 - incredibly deep 3:15 - smooth swimming 4:00 - slo-mo full speed swimming Thursday <https://www.goswim.tv/lessons/937-backstroke-catch> :03 - no break in the wrist :09 - deeper left arm but a bit of pierce Ala Jeff Rouse :15 - no break in the wrist and perpendicular arm position :17 - no break in the wrist, pushing slightly down to aid rotation :18 - hand slices out Friday <https://www.goswim.tv/lessons/1588-butterfly-head-underwater-side-slowmotion> :18 - no break of the wrist :19 - no break of the wrist through the pull :19 - straight wrists through the exit :22 - show repeated straight forearm wrist :57 - set up for breath with straight arm :59 - LOOK at that connection 1:05 - Step through Saturday <https://www.goswim.tv/lessons/673-bonus-pull-buoy-and-paddles> :09 - initiating the connection Step to the catch - slight bend but hooked arm :10 - finish of the stroke arm is stacked :10 - left arm straight from paddle to forearm :11 - right arm connection - wrist straight :22 - right arm connection :26 - left arm connection :29 - straight wrist :44 - no break in wrist :45 - no break in wrist :48 - continue to step through showing examples Sunday <https://www.goswim.tv/lessons/104-freestyle-hands-underwater-slow-motion> From beginning - Interesting thumb position :05 - no break in wrist :08 - palming a basketball - straight wrist line :14 - Continue to step through showing various examples Bonus <https://www.goswim.tv/lessons/2697-1-front-scull-strapless> <https://www.goswim.tv/lessons/2614-backstroke-freestyle-pull-on-your-back>

Apr 12, 2022 - Open Water Safe Spaces Zoom

Monday <https://www.goswim.tv/lessons/298-back-balance> :12 - correct body balance - head back hips up :30 - hands at the sides, lean back until the water touches the sides of the goggles :41 - slight tilt - always thinking of the nostrils :57 - hips up - knees at the surface 1:11 - tilting the head back can drop the hips and expose the nostrils 1:21 - good balance can allow you to fix your goggles while still moving Tuesday <https://www.goswim.tv/lessons/3265-front-to-back-rotational-balance> 1:43 - start in Position 11 1:52 - drop one arm and rotate all the way over to your back with the other arm extended Roll like a log 1:57 - bring the trailing arm up and across your body If the body is balanced, it will fall back over to face down Position 11 2:04 - repeat the the other side 4:07 - incorporating it into freestyle Rotating to a safe space Wednesday <https://www.goswim.tv/lessons/3266-back-home-base-with-propulsion> 2:36 - freestyle to rotating to the back at 2:46 just as in the previous video 2:47 - drop the lead arm down to the side, now both arms down 2:49 - using a flutter kick, start sculling or pushing with the hands to maintain forward momentum while safer on your back 2:57 - after you’ve regained your breath (composure), roll back over to more strokes of freestyle 3:10 - in rhythm, roll to the back position with both hands back Scull and kick in a safe position 3:38 - slowed down Thursday <https://www.goswim.tv/lessons/2771-rotating-to-air-on-both-sides> 1:54 - easy rotation MUST start with a balanced body Starting with low breaths like swimming in a pool 2:19 - additional rotation for open water breathing Same tempo - Same water speed 2:25 - rotate the head early for the additional turn 2:29 - both goggles out Friday <https://www.goswim.tv/lessons/3314-open-water-breaststroke-sighting> 1:51 - swimming slow freestyle 1:56 - head up breaststroke sighting 2:01 - I must maintain the same speed in the EP, while you’ll be able to slow down in open water 2:08 - back to freestyle after you know exactly where you’re going 2:22 - can even talk to your friends in this position 3:40 - faster water 3:46 - dive under and escape the surface 3:47 - breaststroke under and then… 3:49 - explosive high breath 3:50 - down to the line 3:52 - 2nd high (the confirmation) sight 3:54 - back to line and transition back to freestyle 4:18 - repeat 5:22 - don’t even have to get the mouth up Old style breaststroke Saturday <https://www.goswim.tv/lessons/906-step-7-combat-side-stroke> :27 - extended balance nose down :42 - you can use the lead arm to push up to air Then fall back down - pull and extend while still on your side :51 - push off in extended balance 1:04 - during breath - pull back with the lead hand and recover the trailing hand 1:10 - the hands should meet at the sternum 1:12 - when the hands come together, start drawing the legs 1:18 - initiate and scissor kick while pulling the hand back Watch how long the swimmer glides at this point 1:32 - a resistive position that’s about to become propulsive 1:51 - driving into the line Less is more - ride the line! Sunday <https://www.goswim.tv/lessons/322-safety-first> :08 - swim with a partner :26 - in the ocean - swim near a guard :38 - watch for warning signs :45 - inspect the bottom for rocks shells or anything that can cut :51 - check the slope - how fast does it fall away :59 - plan your route 1:14 - if heading toward a buoy, are you going to the left or the right? 1:21 - practice buoy turns in your pool 1:25 - weigh down a ball 1:32 - in the beginning of your open water experience - stay close to the shore 1:50 - plan the beginning and end - look for landmarks to sight on 2:05 - have a guide and someone escorting the group in a kayak

10-Year Old Lesson

This was a lesson with a 10-year-old swimmer who was visiting from out of town. We streamed this lesson live to a limited number of people. I am only posting the above-water version of the lesson. However, there are two cameras in the pool. If you'd like to see the above water and the underwater, the video will remain on the Sporfie site. Here is the link to Sporfie. Most of what we covered on this day was a review of skills we worked on for the previous three days. I have worked with this swimmer since he was seven. His Father has been his primary teacher, following through with the lessons and doing a tremendous job.