Coach Observations - Lesson 3

Our observations on freestyle in the class, led us to believe there were three areas in freestyle development that needed work:

Head Position

Purpose

This served the purpose of feeling the forces of drag in the wrong head raised position and then feeling less force in the correct head down position.

Drills

1. Elevated head position with sculling
2. Head position looking down, head in-line with spine while sculling

Teaching Cues

• Head position looking up
• Head position looking down in line with spin
• Sculling in figure of 8, not breaststroke pull

Main Faults

• Pull not scull

Body Rotation

Purpose

Allowing a swimmer to be in the optimal position to lay the platform for an efficient pull.

Drills

• Arms to side body rotation

Teaching Cues

• Progressing with the same head position from previous drill
• Arms were kept to the side with a powerful movement getting into the correct side position.
• Engagement of core and balance kick timing crucial to that movement.
• Pirate Eye Breathing (One goggle in, one goggle out)

Main Faults

• Snaking
• Movement of head position incorrect
• Head looks up in breathing

Arm Pull

Purpose

Discovering recovery differences, and finding efficient pull to better propulsion.

Drills

One arm drill with other arm to side

Teaching Cues

• Progressing with the same head position from previous drill
• Arms were kept to the side with a powerful movement getting into the correct side position.
• Engagement of core and balance kick timing crucial to that movement.
• Arm not used stays to side to allow for body roll to take place. Different from visual aid
• Smooth entry
• Classic High Elbow then Rounded swing. Drawing a line from exit point to entry point is shorter than rounded swing
• Elbow and Shoulder on surface with lever hinge from elbow to pull towards centre line and exit at Hip.

Main Faults

• Head Position could not be maintained
• Splashed entry
• Too fast to perform correctly. Slow it down
• No body rotation on opposite side