Drill Videos

Both arms extended forward in 11 o'clock position; kick only.

Body position; horizontal alignment; kick mechanics.

Kick on side for 6 beats, then switch to the other side with one pull.

Body rotation; balance; side-kick position.

One arm extended forward; other arm pulls full cycle.

EVF catch; high-elbow pull; rotation per arm.

Lead arm stays extended until recovery arm catches up to it.

Full extension before catch; DPS; timing.

Hands in fists throughout stroke.

Forearm as paddle surface; EVF awareness.

Fingertips drag along the water surface on recovery.

Low recovery; relaxed elbow lead; feel for water level.

Arms in front of body, scull figure-8 motion.

Feel for water; pressure on forearm and palm; early catch.

Arms at 90-degree bend under chest, scull.

Mid-pull feel; power position awareness.

Arms near hip, scull backward.

Push phase completion; late-pull propulsion.

Breathe every 3, every 5, every 7 strokes in segments.

Bilateral breathing; CO2 tolerance; rhythm.

Head up, eyes forward throughout.

Hip position; kick power without head lift; body horizontal.

Count strokes per length; target minimum count.

Efficiency; full-stroke extension; avoiding dead spots.

Swim with front-mounted snorkel; no breathing rotation.

Body position without breathing disruption; pure rotation.

Set tempo trainer to target stroke rate; match stroke to beeps.

Stroke rate control; stroke-rate awareness.

Fists closed, scull in EVF position.

Pressure on arm, not hand; forearm feel for catch.

Pause stroke for 2 counts at full EVF position before pulling.

EVF position lockout; proprioception of catch angle.

Arms in streamline, kick on back.

Body position; hip height; kick mechanics.

Side kick on back for 6 beats, one pull-switch.

Rotation; balance; side position on back.

One arm at side, one arm pulls full cycle.

High-elbow catch; rotation per arm.

Both arms pull simultaneously, like inverted fly.

Timing; pull feel; power position symmetry.

Hands in fists.

Forearm paddle; arm mechanics not hand-reliant.

Very fast single-arm backstroke rotations with emphasis on turnover.

High turnover rate; recovery speed.

Pull buoy between legs; arms only.

Arm mechanics; pull power isolated from kick.

Lead arm stays in entry until recovery arm catches up.

Full extension; reach depth before pull.

Two full kicks for every one pull.

Kick timing; feel for glide; leg dominance awareness.

One kick for every two pulls.

Pull mechanics; upper body emphasis; stroke count.

One full pulldown cycle after push-off; no kick allowed.

Pulldown power and streamline; body position underwater.

Hands scull outward from prayer position; no insweep.

Outsweep feel; initial catch pressure; wrist angle.

Hands scull inward from wide position.

Insweep mechanics; catching inward motion propulsion.

On land or shallow water, bring heels to touch glutes on each kick.

Heel recovery path; narrow knee position.

Breaststroke kick while on back; arms at sides.

Kick mechanics visibility; ankle dorsiflexion; foot spread.

Full stroke with face submerged during glide phase.

Glide duration; streamline position; head neutral.

Right arm only pulls; left arm extended forward.

Right-arm timing with kick; entry angle; pull path.

Left arm only pulls; right arm extended forward.

Left-arm timing; symmetry check between sides.

3 full fly strokes, then 6-beat flutter kick on stomach.

Rhythm maintenance; rest cycle; body position between efforts.

1 right-arm stroke, 1 left-arm stroke, 1 full fly stroke.

Symmetry; individual arm timing; integration.

Dolphin kick on back, arms at sides or streamline.

Kick mechanics visibility; hip-initiated undulation; upbeat power.

Standing in shallow water; full-body undulation without arms.

Wave initiation from chest; hip timing; ankle flexibility.

Swimmer stands on pool edge; arms in T-position; falls forward into fly entry.

Wide entry angle; shoulder position at entry.

Full 25 of underwater dolphin kick; count kicks.

UDK endurance; kick count awareness; consistency.

Upright in deep water; kick to stay above surface; arms folded.

Both upbeat and downbeat; kick power; ankle flexibility.

Same as vertical kicking; add arms raised out of water.

Kick power without arm assist; maximum effort.

Tight streamline, kick entire 25 without surfacing.

Body position with kick; UDK distance; breath control.

Arms on kickboard; flutter kick for freestyle/backstroke.

Kick mechanics in isolation; beat pattern; ankle flexibility.

Kick on side; bottom arm extended; top arm at hip.

Side-body position; rotation reference for freestyle.

Dolphin kick with fins; sprint 25s.

Increased amplitude feedback; ankle flexion; full-body wave.

Timed 25 underwater dolphin kick; count kicks.

Raw UDK velocity; kick count; efficiency.

Tubing around waist; UDK against resistance.

Kick power production; loaded hip drive.

Increase speed progressively by 25 within a swim or set.

Progressive acceleration; pace awareness.

Core anti-extension exercise performed on land.

Anti-extension stability.