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May 18, 2021 - Position-11 Freestyle

A Zoom meeting focusing on teaching with Position-11 for Freestyle.

May 31, 2021 - Position 11 Butterfly Zoom

Theme of the Week: Using “Position 11” to teach butterfly technique Just as “Position 11,” is an effective starting point for teaching freestyle skills, Position 11 is a great starting point for teaching butterfly. The concepts of “soft hands,” horizontal bodyline, and kicking from the sternum, can all be learned when the swimmer’s arms are in Position 11 -- without having them take a single stroke of fly! Monday Fly Drills (Soft Hands) When teaching or learning a new skill, such as dolphin kick with arms in Position 11, it's always good to know where you're headed -- to see how the new skill relates to actual swimming. Can you detect how Position 11 is a cornerstone for these five elite butterfliers? goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/1400-butterfly-soft-hands> Tuesday Haufler Fly (Butterfly Body Position) When teaching correct butterfly body position, Steve Haufler has his swimmers start on dry land, with Position 11. This is a powerful teaching progression! goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/136-butterfly-body-positions> Wednesday Butterfly – Teaching a Better Catch – Step 5) We love this progression for teaching the concepts of soft hands and kicking from the sternum in butterfly. It starts with Position 11. goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/2116-butterfly-teaching-a-better-catch-step-5> Thursday Kelsi Worrell (Butterfly – Kick on the Back, Arms in 11) To imprint the feeling of dolphin kicking from the sternum, US Olympian Kelsi (Worrell) Dahlia practices dolphin kick on her back with Arms in P-11. goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/2328-butterfly-kick-on-the-back-arms-in-11> Friday Kelsi Worrell (Butterfly Kick on the Stomach) When Kelsi Dahlia transitions from dolphin kick on the back to dolphin kick on the stomach, the arms are still in P-11 and the kick is still generated from the sternum. A snorkel lets her practice he skills without interruption. goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/2346-butterfly-kick-on-the-stomach> Saturday Building a Better Butterfly (Float the Hands) When you're first learning dolphin kick with arms in Position 11, we recommend fins to really feelthe press and release of the chest. The true test, shown in today's video, is to keep the hands high and the chest deep when the fins come off. goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/3076-float-the-hands> Sunday Haufler Fly (Drills – 3 Kicks 3 Strokes) As you make the transition from dolphin kick in Position 11 to actual butterfly, this Steve Haufler drill is your best friend. It allows the swimmer to transition repeatedly from drilling to swimming, without letting the stroke fall apart. goswim goswimbutterfly www.goswim.app <https://www.goswim.tv/lessons/166-drills-3-kicks-2-strokes>

Position 11 - Triple Switch

Position 11 - Triple Switch, helps you build a balanced and rhythmic freestyle. It’s just like our last drill…Single Switch…except that you’ll get into Position 11 THREE times before you roll to your back. Start in Extended Balance on Your Back. Roll Nose Down, pause, then bring your trailing arm into Position 11. Pause in 11, then take a complete stroke with the original extended arm and bring it back into Position 11. Pause, then take a complete stroke with the other arm and bring it back into Position 11. Then roll immediately from Position 11 into Extended Balance on Your Back. Hang out in Extended Balance. Take a breath. Check your body position. Then roll into Nose Down and start a new cycle. Get into Position 11 THREE times…there’s 1…2…3…and then roll into Extended Balance on Your Back. As you practice this drill, don’t rush any of the steps. Take your time and pause at each new position. As you pull and switch arms, your body should rotate just a bit...but your head should remain steady and your eyes should stay focused on the bottom of the pool. The idea is to keep the head stable and let your core body do the rotation. As you do your switches and as you roll to your back, try to keep your head nice and low. Don’t pop up as you roll to your back. Once you get the hang of the drill, try to add rhythm to your switches. You can say to yourself “extend…extend…extend” each time your hands get to Position 11.

Mar 8, 2022 - Position 11 Full Body Freestyle

Monday <https://www.goswim.tv/lessons/1967-freestyle-catch-up-timing> :14 - Matt Target - out of front quadrant :21 - huge catch up :42 - both hands in front of shoulders at the same time :55 - great connection set up and body rotation helps pull the arm back 1:11 - Position 11 freestyle 1:26 - maintain extension during breathing 1:32 - arm is still set after the breath 1:45 - achieve the ABILITY to do this. Tuesday - <https://www.goswim.tv/lessons/1924-freestyle-eval-timing-the-hands-and-hips> :24 - arm set - rotation just starting :39 - full extension :55 - timing of a connected body 2:06 - setting the connection just before rotation 2:17 - hand entry for a fully connected stroke 2:34 - Look at the shape of the catch 2:45 - the weight shift of the falling hand 3:06 - rotation into extension Wednesday - <https://www.goswim.tv/lessons/3224-freestyle-catch-up-with-rotation-magnets> 1:12 - catch up with rotation 1:18 - hit and knock the hand out of the way 1:20 - stay on your side and rotate to the other side quickly 2:32 - Now the hands just miss 2:55 - elevate the eyes to look at the timing Thursday - <https://www.goswim.tv/lessons/2083-freestyle-one-sided-position-11> :18 - start in position 11 :19 - pull with the left arm first, followed by the right, breathing to the right Return to position 11 :31 - position 11 to left arm pull right arm pull and breathe back to position 11 :41 - hold the left arm in extension during the breath :49 - switch sides :58 - gradually reduce the time in position 11 until the swimmer has a more natural timing 1:08 - relaxed breathing Friday - <https://www.goswim.tv/lessons/581-slow-mo-freestyle-erik-vendt> :12 - very FQT :23 - Maintains his kick turn extension :24 - setting the hook just before rotation :27 - setting the hook just before rotation :55 - very small frontal profile :56 - setting the hook :57 - elbow close to surface 1:01 - left arm just a bit lower 1:05 - a bit more rotation to the breathing side 1:58 - FQT 2:03 - setting the hook Saturday - <https://www.goswim.tv/lessons/2347-freestyle-straight-arm-extension> :05 - setting the hook :06 - shape the arm :15 - elevated hand on extension :21 - elevated hand in extension :28 - arm straight in extension :39 - arm appears to be higher, but it’s straight :44 - watch the forearm fall but the upper arm remain :45 - shape the arm - hold the shape :54 - lower the arm in extension 1:03 - keep the arm straight during the breath 1:15 - rigid arm - relaxed hand - feel the water Sunday - <https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core> :18 - set the hook :29 - set the hook before the entry of the other hand :34 - how close to position 11 is this? :36 - close to position 11 :48 - setting the catch to take advantage of the rotation :55 - swim with your entire body 1:45 - arms parallel to the surface 2:46 - incorrect demo 3:01 - setting the catch 4:24 - early exit 4:41 - pinky slice 4:47 - underwater recovery 4:53 - watch the catch 5:35 - Single arm free 5:42 - set the hook Bonus <https://www.goswim.tv/lessons/3219-freestyle-catch-pause> 1:47 - catch pause

Andi - Position-11 Balance

To position 11 freestyle is just to work on a standard balanced body line. And the last time you were here was so beautiful, you started almost every swim with a position 11 push off working on your balance. So one of the things I want to I want to show is the mastery of balance. And so before we get into position 11, you have done such a great job of really achieving balance in so many different positions, that the one that was most impressive to me was actually the static position on your side, you're completely underwater, but it was perfectly parallel to the surface of the water. So if you start with just a flat balance, and then do what you did last time, just play Yeah. So the faster you go, the more efficient you want to be, you have to have this ability to stay and remain balanced at all times from fingertips to toes, and just play with it. It's just, it's pretty incredible. How good Andy is at this skill, you can imagine that any propulsive force she puts on the body is gonna cause her to go forward. And even throwing the weight of the arm pushes the front down. And we have to remember we go down to balance, we don't go up to balance, you see that her breath is involved in this because air is buoyant. So how long have you been working on that for the past three years. Another one is starting with your arms and legs straight down. And then without moving too much, bringing both of them straight, and trying as much as possible at the same speed to bring up to a balanced position on the surface. I like starting swims like that, because it takes a lot of control. And then you're high on the water before you start swimming. So we'll slow the water down for this, obviously, because it's just nice and relaxed. So go back about a 120 pace. And I think what you did the last time was you push off the back wall and position 11 and then just started. Well, it's position 11 swim, let's go even slower. Because you're gonna there's gonna be a pause in between each one to reestablish balance. So she starts off flat on the surface of the water. And then just slowly starts to add her strokes. Maintaining a good long balanced body line. So this is this is really more of a balance exercise than a freestyle exercise. Always reestablishing the balance because we don't really want to end up in the center when you swim freestyle. So catch up is one of those things that is, you know, it's good and bad at the same time, but it's good. If you're working on balance. It's bad if you're working on timing. So what what do you consider is good and what would not be so good about that particular drill on your stomach, and when you're swimming freestyle, you want to be continuously rotating and spending most of your time on your side. But I think it is good to have that balance and be able to maintain your position there. So yeah, good drill. Give me the exact same thing.

Freestyle - Full-Stroke Timing

From Position 11 Breathing, it’s just a short step to almost Position 11 – which is where you want to be for an effective stroke. Most swimmers will want to go to Almost Position 11, and you can let this happen naturally. If they start windmilling, you may have to go back a step to Position-11 Arms and reinforce that with more verbal cues and more repetition until it becomes second nature. Then try again with almost Position 11. Freestyle is the key training stroke for every swimmer, so it’s important not to rush the steps and to make sure they have all the elements: …a horizontal body position and good Position 11, with arms fully extended… …a kick that starts from the hips, preferably steady and with pointed toes… …big arms and a stroke that takes them almost to Position 11 every time… …relaxed, rhythmic breathing without lifting the head.

Freestyle Drill #3: Position 11 - Breathing Variations

Haufler Top Freestyle Drill 3: Position 11 (Breathing Every Stroke, Every 2, and Every 3) This swimmer is doing Position-11 Freestyle while breathing every stroke, both sides. Notice her patience. She is kicking about 6 times between each stroke. It’s important for her to stay balanced when going to air. The lead arm must stay long and extended with the fingertips pointing straight ahead. The top of the head must not lift before turning to the side. The face needs to return to the water…with eyes looking down… before the hand enters. Now she is breathing every two strokes and is concentrating on her pull. She’s breathing to only one side. Next, she breathes every third stroke and comes back to a complete Position 11 between each stroke. Notice the extension of the lead arm as she goes to air.

Position-11 kick to rotation

If you want to practice great arm position and practice your flutter kick, Position 11 is great. Eventually, though, you’re going to have to breathe, and if you don’t have a snorkel, you’ll need to know how to do that. Now that you’re learning more about core rotation, this will be very similar to some of the drills you’re just been working on. Start with Position 11 face down kick, and when it’s time to take a breath, drop one arm into the pull position and roll your body with the arm on to your back. You’ll end up with one arm extended and one arm down by your side. You can stay here for the rest of the length. Another option is to use the sculling skills that you learned back in the Hover Position video. Start with Position 11 face down kick, and when it’s time to take a breath, sweep the hands in and out with the fingertips UP, and this should allow you to lift your head enough to get some air. Do understand though, that anytime you lift your head, the hips are going to have additional weight placed on them, and they will sink. Make sure that you return to the flat, balanced position AFTER the breath, to continue practicing with the balanced body.

Position 11 - Kick on Your Stomach

Kicking on your stomach is another easy step in The Progression, but it teaches some really useful skills. Push off on your stomach with arms in Position 11. Kick gently and look directly down at the bottom of the pool. When you need some air, look forward… and move your hands back and forth to lift your head just above the surface. Get some air, then look down at the bottom of the pool again as you exhale and kick gently. It’s pretty simple, but notice what’s happening. When you look forward for air, your legs start to sink and your body goes out of balance. Don’t worry about falling out of balance… just notice that it happens. Also notice that if you look directly down and press in a bit at your lungs, your suit will pop up to the surface and your body will return to a horizontal, balanced position. Here it is again. The head comes up for air...the legs sink… and you fall out of balance. The head goes back down, the suit comes up, and you regain your balance. Practice Position 11 Kick for several lengths. Be aware of the angle of your body, and notice how good it feels when you’re in balance as you kick. Keep your hands in Position 11, and this will imprint a good entry position for later in The Progression when you start to swim freestyle.

Freestyle - Position 11 Surge

When swimmers start to become more accomplished, they can start to add smaller focus points to standard drills. This is one instance of that. Why do it: Learning how to determine that you're sending all your energy forward during a hard pull, helps swimmers become more effective in that pull. How to do it: 1) Start in Position 11, with both arms extended directly in front of the shoulders. 2) Softly start to drop one hand into the catch position, keeping the elbow high. 3) Accelerate the hand through the end of the pull and return it to Position 11. 4) Repeat with the other arm. 5) Breathe with a scull after each arm has pulled. How to do it really well (the fine points): Take your time on this drill, and set up the catch slowly. When you start to apply power with the arm, focus your attention on the lead arm and the head. When you push harder with the pulling arm, do you pop up? Do you dive down? The goal in this is to make sure the lead arm and head are stabilized during the push to the end of the pull. This is a standard case of SEND IT FORWARD, making sure all the energy you're using on each pull sends the body in the right direction, and that the action of a hard pull doesn't push your head, or lead arm, in a direction that will set up the next pull in an bad position.

Freestyle Positioning Techniques

Freestyle Body Position To teach a balanced body position for freestyle, I press in on the swimmer’s belly button to help flatten her lower back. I put her head in a neutral position so she’s looking straight down without tucking her chin. I make sure her arms are extended and positioned higher than her ears, and that her fingers are straight forward with hands angled down with a slight bend at the wrist. Swimmers have a tendency to angle their fingers up, so it’s important that they get this feeling of a slight flex of the wrist because it gets them ready for an effective pull. Freestyle Kick To teach freestyle kick, I use a 3-step process. For the first step I use the wall. I position the swimmer with one hand holding the edge and the other hand lower on the wall, with fingers pointed down and elbow bent. I place my hands above her knees and create the motion from the hips. I want long legs and loose, floppy ankles. The knees should bend slightly but you usually don’t need to mention this because kids will bend the knees on their own -- and usually too much. For step two in teaching the flutter kick, I use a board. I have the swimmer hold the board with arms straight and pressed against her head. We call this “Position 11.” It’s best to have the swimmer hold the board with the fingers on top and the thumb on the underside. In step three, the swimmer transitions to kicking without a board. She’s still in “Position 11” -- with her arms straight and positioned above her ears and with her head in neutral. “Neutral” means the head is right where it would be if the swimmer were standing up and looking straight ahead. Freestyle Breathing Before I teach freestyle breathing, I want to make sure the swimmer knows how to exhale under water and through their nose. This is a critical skill and if they don’t have it, they will get water up their nose and have a very unpleasant experience. Once they can exhale through their nose, I use a three-step process to teach freestyle breathing. In step one, we use the wall. I have the swimmer hold on to the edge with one hand, with the other arm back by the side. The swimmers breathes away from the leading arm. I position myself on the non-breathing side so I can roll her shoulder and body up on the breathing side. I position my hand on her temple and, without grabbing, gently guide her head to the correct position for a breath...then back to the water where I ask her to look for bubbles. She can hear me say, “Bubbles!” Remember to keep the instructions simple. For step two, I have the swimmer extend her lead arm away from the wall while the other hand -- the one back by her side -- holds on to the wall. Her feet are on the wall. Keep the lead arm up near the surface of the water and have the swimmer roll the side of the head -- the area behind the ear -- on to the arm. I position my flat hand on her temple and gently guide her head to the side and press it against the arm. For step three, we move away from the wall and I position the swimmer so that the lead arm is straight out front and near the surface. Her other arm is back by her side with the hand along the side of her leg. She breathes away from her lead arm (left arm) and toward her other shoulder (the right shoulder). She starts with eyes straight down and then her head rotates to the side for a breath. Notice how I have her right should UP, which is the side she’ll breathe to. I keep her body in a straight line before I let her go on her own. When she starts to kick, shell be kicking slightly to the side. Freestyle Pull I use a two-step process to teach the freestyle pull with breathing. For step one, I use a board. One hand holds the board and the other hand is off to the side. This is a much better position in which to begin a pull than if both hands were on the board. If the pulling hand starts on the board there’s a tendency to pull the hand back by leading with the elbow. We want to avoid that. I assist her first with the timing and technique of the breathing. I stand to the non-breathing side so I can turn her head. I wait until her arm is about half way through the pull before I gently roll her head to the side. It’s important that she returns the pulling arm back to where it started -- along side of the board -- and that she pauses there and kicks before pulling again. I also assist her with her pull. I put my hand directly over the top of hers and guide her forearm to a vertical position and then direct it back toward the side of the leg while keeping her elbow high. Step two for teaching the pull is to offer some resistance to the swimmer’s hand so that she can feel what it’s like to catch the water. This is “catch-up” freestyle in “Position 11” with my hands turned up with our palms touching under water. As I drop one hand down, the swimmer pulls one arm back and comes back around to the same position. After the arms are back in “Position 11,” I drop the other hand down and she begins to pull with the other arm. I tell the swimmer to have a Breathing Arm and a Bubble Arm. It’s easy for them to remember. Or, I say “Pull and breathe...pull and don't breathe.” Keep the instruction simple and short so they can understand you... even when their head is in the water. Putting It All Together (and Preventing Crossover) When the swimmer is ready to put all the parts together, I have her do no-breathing freestyle as I hold her head. Remember to be aware of the swimmer’s need to breathe. You can see that if she crosses over on her entry, she will hit my arms. She must enter her hands outside my arms and ideally right in front of her same-side shoulder. Once they know what a correct stroke feels like, with you guiding the breathing, you can let go and have them breathe whenever they need air.

Freestyle Body Position

The first step in teaching freestyle is to teach the correct body position. We call it “Position 11” because we start with the arms extended and parallel. I am a big believer in streamline, but when I teach freestyle we start with the arms exactly parallel and the hands flat. The swimmer should look straight down at the bottom of the pool, with the head in a neutral position, and with the arms higher than the ears. The lower back should be flat, and we push the belly button in a little to get them into this position. The body should be relaxed, but not loose.