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Learning to Live in the Water Kinesthetic Awareness Development Drills
LEARNING TO LIVE IN THE WATER
KINESTHETIC AWARENESS DEVELOPMENT DRILLS
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A Program of proper Balance and Breathing in Water from Play to Fitness to Competition Swim in the water where you fall up, not on the water where you fall down. Swimming fast is the ability to sneak quick in liquid.
– Kick on belly – hands up/down – Kick on back – hands up/down – Single arm – other arm down to side, heel touch finger tips
– 1-1-2 – 1-2-1-2 – 2 kick/1 pull – Breast toward feet – Russian Breast – Breast pull w/ 1 fly kick, w & w/o fins
– Fist/Scunnel – B.B.D.P.S. – 4 side kick– w/ fins
– Single arm– the other arm @ side with or without a float
– Fake arm recovery – Medial rotation of the arm – Cup w/water on forehead – “I”, “T”– 9, 7, 5 kick side to side – Fist/Scunnel – B.B.D.P.S.
BY ROBERT STRAUSS
SWIM GYM
– 4 side kick w/ fins
– Vertical kick – hug-handselbows-armpits – Ride your bike – Reach, touch and glide – side to side – Scull-roll #2 – 4 × to the right, 4 × left – Scull & roll #2 and #3 – alternating sides – Single arm – other arm up, breathing to stroking arm – Single arm – other arm down, breath away from stroking arm – Single arm – other hand on head – Single arm – other hand on hip – “I”, “T”– 9, 7, 5 kick side to side – “I”, “T”, “I” – w/ rollover (corkscrew) – Catch up – on sides – Zipper up – Fist/Scunnel – Head up – look at hand exit and enter – Fake arm recovery – Best Balance and Distance per Stroke (B.B.D.P.S.) – Scull #1: On belly – hands above head – Scull #2: On belly – hands at shoulder plane – Scull #3: On belly – hands at hips under thighs – Scull #4: On back – hands at thighs – Scull #5: On back – arms in line w/ shoulders – Scull #6: On belly – down to feet, hands above head – Scull #7: “Snail scull” – down to feet, hands at thighs – Scull#8: On back – down to feet, hands above head – Scull #9: Vertical – arms at shoulder plane – Scull #10: Vertical – hands below hips in front of thighs
– 4 side dolphin kick – w/ fins – Vertical kick – hug-handselbows-armpits – Stand up – “Y”, “T” – Single Arm – arm not used down for true to form breathing – Leap frog dolphin – 4 kick – kick 4-pull1 – 1-1-2 – 1-2-1-2 – Fist/Scunnel – B.B.D.P.S. – Stand on hands – Roly-poly – “Fall through the door” – Ball-plane-rocket-streamline glide – Ball to Bottom – Body Positions: – “T”, “X”, “Y” of arms,
“Y” of legs, “l”, “U”, “i”
– Rotational 180º – nose to sky / nose to bottom, hands on thighs – Rotational 360º – to right / to left, hands on thighs – w/Fins @ the ‘U’ – Scull #2 and roll 4x/right, 4x/left – Scull: out #1, in #2, out #3 & Roll; UW arm recovery
