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

 

0:05

Face is looking up, instead of being pulled down, try to work on this by kicking butterfly in the eleven position, elevate those hips

0:38

Your arms are fully extended, you should have a little bit of bending at this point

0:56

Lots of splashing, try to be cleaner in all of your entries

Areas to work on, in general:

  • The kick is a little bit delayed, the whole movement should be driven by the hips in a wavelength motion, try to use less your arms.
  • Try to point those toes out on the kickdown
  • Keep the arms in a Y stretch not an eleven position finish (11)
  • Close your hands during the pool.
  • Make sure you are pulling forwards, not upwards

 

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 entering to narrow

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

Very aggressive stroke, tone it down, be precise and clean, rotate.

0:52

Your legs are sinking, keep the kick going so your hips don’t sink

1:08

Pull your head back, that will also help your hips to not sink

Areas to work on, in general:

  • Many strokes doesn’t mean you will go faster, make every stroke count, when your hand goes make sure you fully stretch you arm before pulling.
  • Do not cut the rotation, do the full rotation with both arms.
  • Very splashy with the arms, don’t slap so much the water when going in.
  • The degree of the bent of your elbow should be about 90 degrees, not 130, 120.
  • Work on those wall pushes, remember push and glide more.
  • Your kick should be a little smaller, quicker and more frequency.

 

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: do not spin your arms too much, make sure you are pulling water.

Breaststroke

Time key frames:

Time

 

0:04

Streamline is very good; the gliding is well timed.

0:47

Check out this streamline, everything is perfect, but try to lift your butt up a little more when finishing your kick.

0:50

You are pulling your arms too far back, this delays your stroke

0:56

You have to look down in the pull out

Areas to work on, in general:

  • The stroke is pretty put together, you need to work on that kick to get more of it, start with your knees together or kick with a buoy in between.
  • Don’t move your head using your neck, the elevation of your chest should come from the power of your stroke, pulling your head out messes up your timing.

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

 

0:12

Don’t look up while you are still underwater

1:20

Stroke looks very aggressive. Try to not splash as much water with your hands, smoother means faster for a longer time.

0:02

Bend more your knees when you kick

0:35

Bend your elbows to pull water, remember you should pull almost in a straight line.

 

Areas to work on, in general:

  • Close those hands on your pull. It will maximize your speed.
  • You need to bend your elbows when bringing your arms back to the front, try the finger tip drag drill for this.
  • Make sure to not cross your line of action of the right arm (cross over)
  • Breathing is right on time.

 

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 the thumb separates

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

Great start, needs more power, make sure to look up to drive your body in a better trajectory

0:09

Use your front leg to jump further, bit higher.

0:14

Do a FULL rotation with those arms

0:18

Don’t bend your back leg so much

 

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

 

           

                       Backstroke Dive

0:25

Great initial position, good grip.

0:28

Pretty good throw, and jump with the legs

0:29

Kept pulling back, went almost too far into a back flip

0:41

Better dive and entry, let’s try more like this one.

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:

  • 0:01 make a bicep curl to turn faster and better. Look at the elbows and hands in the gif. 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 (you improved a lot)
  • Great improvement on the open turn.

 

 

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: 

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.