fbpx

Onebody Stroke Correction

Week 1: Flexibility, Range of Motion and Head Position.

Focus of the Week.

Swimming is about efficiency and reducing drag and not about how hard you can pull your arms through the water.  To reduce your drag, you want to reduce the amount of frontal surface area that you have in the water, think of swimming through as small a circle as possible.

Head Position – What you do with your head greatly impacts your overall body position when swimming.  Your body follows where your heads goes.  Keep your head still and straight and look at the bottom of the pool when you are swimming.  When breathing look to the side (not forward) and aim to keep one eye in the water with minimal head movement. 

Flexibility – improving your flexibility can assist in improving your swim stroke and technique. Stretching and mobility exercises can greatly benefit you in reducing drag and frontal surface are when swimming. eg. ankle flexibility.

Range of Motion – improve your range of motion to enable you to swim in a better position or understand your range of motion and adjust your swim stroke to accommodate the range of motion you have.


Swimming Drills .

Side Drill with one arm in front + kick.

Swim on your side, one arm out in front, one by your side on your hip.
Keep head still and forward on your shoulder, aiming to keep one eye in the water

Tips:

  • Keep head on shoulder
  • Keep one eye in the water and look to the side of the pool
  • Point fingers slightly down in the water

Side Drill with both arms by side + kick.

Swim on your side, both arms by your side.
Keep head still and forward on your shoulder, aiming to keep one eye in the water

Tips:

  • Keep head forward and straight
  • Keep one eye in the water
  • Squeeze core and push hips up for a better body position

Kick on back + Rotate.

Lie on back and kick, arms by side, head still and looking up.  Rotate to one side, then back to the middle, then to the other side
Continue to kick throughout the entire drill

Tips:

  • Keep head still and straight
  • Initiate rotation from hips, shoulders and feet should rotate at the same time to the same degree

Onebody Memberships & Coaching .

Want help improving and reaching your potential? Maybe you just have a specific event that you want help to prepare for?

We offer many options for training with us that include
– Memberships to train with us in person
– Memberships to train with us Online
– Memberships to work one on one with a coach

Would you like to chat to us about the best option for you or start a trial membership? Contact Us!

 

Unlock Unlimited Sessions For $10

New here? Grab your $10 pass to gain access to all of our regular sessions for 14 days.