Analysis
VIdeo Analysis
Exercises

Challenges

SWORDFISH: —

1st = —, 2nd =—

3rd = —, 4th = —

5th = —, 6th = —

7th = —, 8th = —

9th = —, 10th = —

Times

50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:

—

—

—

—

Awards

  • San Diego Swim Camp 2020

 

 

Progress

ANALYSIS

Thank you again for trusting us. You are a great swimmer and you have a long swimming career in front of you, be sure to enjoy it. You are able to change your technique really fast and that was very good to see. We are excited to see your results in the future and hopefully see you in another swim camp!

Butterfly

Time key frames:

Time

 

0:29

Make sure those hands are not pointing up too much in the streamline.

0:50

You need to move more your hips, so you get a better body position, and stronger kick.

0:54

Open turn needs more power, keep your momentum going into the wall and carry the speed out

1:26

Do not bring you arms up and down when you are gliding, start start the pull by bending your elbows.

Areas to work on, in general:

  • You need to keep those elbows high while you pull to make sure you are getting and moving some water.
  • When bringing the head in, make sure you push your hips out of the water at the same time
  • You need to put a little more emphasis on keeping that streamline tight after each wall.

Butterfly examples:

Butterfly

Good

Could be better

Needs work

1. Two beat kick

x

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. 3 positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

x

7. Good head position

x

8. Hands pulling towards hips

x

9. Bending of the knees on the second kick

x

10. Ankles in plantar flexion

x

11. Big toes touching at all times

x

12. Bent elbows when pulling

x

13. Pulling forwards, not upwards

x

14. Head entering the water before the arms

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

Time

 

0:02

You need to pull back a bit more your head so your body is horizontal with the bottom of the pool.

0:13

Keep your head steady, when your right arm goes in your head tends to follow. (got better the last day)

0:52

The hips sinking problem seems to be a lot more significant coming off the wall before the start of a good rhythm

Areas to work on, in general:

  • Your kick should be a little smaller, higher frequency.
  • The degree of the bent of your elbow should be about 90 degrees, not 130, 120. (got better the last day)
  • Do more emphasis on the rotation.
  • You can not let the legs drop. To avoid this make sure you have a nice small constant kick, the kick power comes from the hips not only from the knees.

Backstroke examples:

Backstroke

Good

Could be better

Needs work

1. Elbow bent when pulling

x

2. Continuous movement of arms

x

3. Shoulder rotation

x

4. Hips rotation

x

5. Arms not crossing the middle line

x

6. Hips close to the surface

x

7. Neutral head position

x

8. Short quick kicks

x

9. Clean hand entry

x

10. Steady head

x

11. Pull and kick well synchronized

x

12. Knees straight when going down

x

13. Ankle plantar flexion

x

14. Freestyle stroke before the turn

x

15. Strong push

x

16. Good break out

x

17. Arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

Time

 

0:49

Ankles don’t really bend towards the knees and kick loses strength

1:04

The pull is pretty small, try to make bigger circles with your arms

1:33

Try getting your hands out of the water, this will make it easier for you to throw your body forward.

1:42

The kick is a bit late, open your knees (start of the kick) when you scoop your arms

Areas to work on, in general:

  • The kick needs to snap as it closes, finish the kick all the way until both legs are extended
  • The “shot” forward needs to lead to a full streamline, extend your arms and palms facing down.
  • Just like in butterfly, you need to pull your head in to lift your hips up a little more.
  • You need to develop ankle flexibility; this will proportionally improve your kick. Try different stretching positions. Think about the sitting chair drill.

Breast examples:

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

x

2. Elbows come together

x

3. Shooting arms in from with speed

x

4. Chest down, hips up

x

5. Neutral head position

x

6. Ankles in dorsiflexion

x

7. Open ankles first, not the knees

x

8. Narrow pull

x

9. Narrow kick

x

10. Chest elevation when breathing

x

11. Stable core

x

12. Glide horizontally

x

13. Tight pull out

x

14. Horizontal pull out

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

Time

 

0:14

Don’t break out with your head, keep your head down until your body has come entirely out of the water.

0:16

Finish the pull, instead of just ending it here

0:59

Keep those hands firm, put more intention when extending the arm

1:12

Your arms need to be together at this point already to start the push in the streamline

1:30

You see how having your arm right in front of you obstructs the efficiency of your pull

 

Areas to work on, in general:

  • When going to the side to breath, you need to make sure you only get your mouth out of the water and not your entire head.
  • Your hips should dictate the rotation and shoulders and head should follow, not the other way around
  • Sometimes after the breath you drop your elbows. Make sure to keep the high elbow catch and pull at all times
  • You need to be a little wider on your pull, bring your arms to your sides, not to right in front of your head.
  • Your strokes looks smoother, just make sure to start the pull before right now it looks like a catch up drill.

 

Free examples:

Freestyle

Good

Could be better

Needs work

1. Legs horizontal position

x

2. Ankles in plantar flexion

x

3. Arms not crossing

x

4. Correct breathing timing

x

5. Breathing technique

x

6. Legs and hands synchronized

x

7. High elbow above water

x

8. High elbow below water

x

9. 5mm Finger spread

x

10. Good head position

x

11. Steady head movement

x

12. Core stability

x

13. Glide / reach in front

x

14. Elbow bent when pulling

x

15. Hand gliding when breathing

x

16. Relaxed wrist in the recovery

x

17. Knees straight while going up

x 

18. Good rotation

x

19. Clean hand entry

x

20. Fast flip turn

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: 

Diving

Time key frames:

Time

 

0:02

You are pulling too far back, your arms should be perpendicular with the ground

0:06

You need to look forward, pull your head out to have a better trajectory instead of just tucking it in right away

0:08

Great tight streamline before hitting the water

0:09

Keep those legs extended in the entry.

 

           

                       Backstroke Dive

0:23

You need to use your arms to pull your body out of the water a little more in the start position. Legs should be tense and ready to activate.

0:25

You didn’t jump so it is hard to get a good start after that.

Back Dive:

Dive examples:

Diving

Good

Could be better

Needs work

1. Back leg initial position

x

2. Front leg initial position

x

3. Hands initial position

x

4. Head initial position

x

5. Hips initial position

x

6. Arms initial position

x

7. Back leg push

x

8. Front leg push

x

9. Head movement

x

10. Explosiveness

x

11. Hips forward movement

x

12. Streamline in the air

x

13. Clean entry

x

14. Depth

x

Other observations: 

Turns

Areas to work on, in general:

  • Very important* 0:01 make a bicep curl to turn faster and better. Look at the elbows and hands in the gif below. That is why you are sinking when turning.
  • Make sure you push strong every time you push from the wall.
  • Work on your breakouts.

 

 

Dry-Land Exercises

Dolphin Kick

This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.

Physioball Prone Superman Progression

  • Begin facedown with a physioball positioned under your hips.
  • Lift your heels and shoulders upward, taking care not to extend your neck.
  • Move one arm to the streamlined position and use the other for balance.
  • Move the second arm to the streamlined position.
  • Hold this body position tightly for two to four seconds.
  • Reverse the movements.

V-Up

  • Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
  • In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
  • Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.

Opposite arm leg raises

  • Alternative Arm/Leg Raises. Breathe out as you extend opposite arm, opposite leg and breathe in as you relax. Keep your head up and looking forward to also work your neck and upper shoulder muscles.
  • Hold the post at full extension for a slow count of two each time. This locks the muscles into position and further depletes their stored fuel reserves forcing your body to work really hard.