SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
50 Free L:
100 Free L:
50 Butterfly L:
100 Butterfly L:
—
—
—
—
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:
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
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:
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:
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:
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:
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:
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:
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:
Areas to work on, in general:
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:
Deadlift
Kettlebell swing
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
Dumbbell Step-Up
V-Up