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 were always listening to us when we shared our knowledge with you and that made things easy. You are able to change your technique really fast and that was good to see.

Butterfly

Time key frames:

Time

 

0:08

Do not splash your hands, they should be like knives and cut through the water.

0:23

Knees are bending too much and feet shouldn’t come out of the water

0:50

When you finish the pull you should finish the kick at the same time.

1:00

When finishing the stroke, pull your head down a little more to lift your hips up better

1:09

Streamline is very good but your knees are very separated from each other

Areas to work on, in general:

  • You need to relax. It is about swimming smoothly, the less splash the better, be more conscious about the way you are hitting the water, make sure you have a clean entry.
  • You hips movement should be a wave, and the rest of the body needs to follow.
  • The hands come in too deep. They should be right below the surface above the head’s level
  • Do not bend your knees so much, again, the hips act like a wave and everything else just follows.
  • You can see on the last day how your stroke is a lot more relaxed and less splashy and also tell how that makes you more fluent

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

 

0:32

Nice rotation and good timing of your hips with the shoulders

0:39

At this moment your fingers should be pointing up, which comes from bending that elbow in 90 degrees.

0:54

Again, arm is pretty much straight so the pull is not as efficient and it loses power, bend the elbows a little more.

Areas to work on, in general:

  • Your kick should be a little smaller, higher frequency
  • Your stroke is way more efficient when you are not rushing it
  • Body line needs to improve. Keep that little splash with your kick so your hips don’t sink and you are completely flat in the surface

 

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. Fast arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

Time

 

0:23

Streamline is ok. You were only kicking butterfly at the start of the camp.

0:37

The pull needs to be smaller and reduce, your elbows shouldn’t go this far back, always keep them in front of you.

1:07

The kick is finally circular now! In difference from the first day. However the ankles still need to be bend/move the water as paddles.

1:46

The stroke started to look very fluent, it looks nice, the kick is a lot better than the previous frame. Still needs work!

2:13

Don’t forget to always go really tight onto the streamline.

Areas to work on, in general:

  • The timing needs to be perfect, the kick should come right before you go into gliding, don’t move your hips like in butterfly though, this gets you really out of timing
  • You need to work on bringing your knees bent to initiate the kick, remember chair position drill.
  • You need to do smaller circle pulls with your arms
  • You need to develop ankle flexibility; this will proportionally improve your kick. Try different stretching positions.
  • We can really observe how your butterfly kick in breaststroke turn into actual breaststroke kick from day 1 to day 4

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

 

0:13

Right here, your elbow should be higher than your hand, and your fingers should be pointing down already.

0:34

Try breathing to both sides. It will help you develop synchronization and flexibility.

1:32

Great sharp flip turn, you need to master that landing so you are ready to push right away instead of losing time accommodating.

 

Areas to work on, in general:

  • Your flow and rhythm is really good, but you need to make sure you keep those elbows high before starting the pulling.
  • Point those toes and keep a small frequency kick, it will help you float too!
  • Very good rotation and movement of hips in respect with your shoulders
  • Breathing is right on time but you need to pull your head in a little 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

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: 

Diving

Time key frames:

Time

 

0:02

Make sure your head is in between your arms, not looking forward

0:05

The trajectory is great but you need to jump with more strength and also get in the streamline position really firmly. Don’t let your legs loose while in the air.

0:35

Entry is really good; jump has improved and the legs are tight going in

0:49

Great initial position, good grip.

0:50

Pretty good throw, and jump with the legs, but you need to extend those legs after the jump and keep them straight, this will dictate your entry in the water.

 

           

                       Backstroke Dive

0:46

Good initial position, try to bed more your back.

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

Other observations: 

Turns

Areas to work on, in general:

  • important* You do a bicep curl but make sure to rotate your hands first. Look at the 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.
  • Freestyle: push then start turning.
  • Remember in the open turn one hand goes above the surface the other under.

 

 

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: 

Dry-Land Exercises

Deadlift

  • Stand with your mid-foot under the barbell
  • Bend over and grab the bar with a shoulder-width grip
  • Bend your knees until your shins touch the bar
  • Lift your chest up and straighten your lower back
  • Take a big breath, hold it, and stand up with the weight

Kettlebell swing

  • Pick an iron weight that is reasonable for your quality level.
  • Lower into a half squat with your feet marginally more extensive. Hold the portable weight in two hands, keeping your arms straight and your shoulders pulled back.
  • Swing the iron weight marginally behind your legs, at that point stretch out the knees and hips to quicken the portable weight upward. 
  • Ingest the portable weight as it takes after a similar way back to the beginning position.
  • Make a point to keep your arms straight the whole time.

Underwater 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.

Dumbbell Step-Up

  • Holding a dumbbell in each hand, stand facing a box.
  • Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
  • Step down with the leg that initiated the exercise.
  • Repeat, initiating the exercise with the opposite leg.

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.