No products in the cart.
Dennis
USA
CATEGORY
—
TEAM
—
AGE
—
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
- SD Swim Camp 2021
Backstroke
Time key frames:
1:31 | You are moving your knees up and down too much, yes is ok to bend the knee to kick but you do not have to move it up and down too much. The kick should come from your core, not only the knees. You don’t need to kick that wide, make your kicks smaller, your toes should be touching the surface. Keep your legs much more straight, it is better to have a small straight kick, than wide and knees bend. |
2:47 | You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope. When your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles. |
2:51 | You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired. |
2:21 | Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time. |
Areas to work on, in general:
- Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.
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
15. Strong push
16. Good break out
17. Fast arms tempo
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Freestyle
Time key frames:
Time |
|
0:39 – 1:55 | Much better position on your legs closer to the surface the last day, you can still have them even closer to the surface, try to touch the surface with the sole of the feet. |
1:55 | You need to grab and pull the water strong every time, you are pulling with your arms straight, bend your elbow more. Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong. |
2:26 | Here you can see how your arm is pulling to far/wide from your body, when pulling keep you hand in line with your shoulder. You are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more. |
2:27 | When your right arm goes in, stretch it all the way to the front you have it a bit bend on the glide. |
|
Areas to work on, in general:
- Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
- Make sure to work on gliding more.
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
21. Good push
x
22. Compact flip turn
23. Good break out
Other observations: