Stroke Clinic #2

Warm-up:  5 minutes

Review:  15-20 minutes (start w. Q&A))

Long axis skills (freestyle –last week)   

 

·        Prone balance  - look at bottom and hide head

·        Supine balance.- on back

·        Side balance - on side-  head lead - show upper arm

·        Hand Lead balance - on side - "sweet spot" - nose up & nose down- "swordfish"

·        Stop-Stop-Switch - nose up / nose down/ switch - stroke

·        Stop-Stop-Switch-switch-switch ( triple switch) - this is how they should swim

 

Introduce long axis skills – backstroke: ( 20min all groups)

Long Axis Backstroke Drills:  (group work – 1hour)

·        Supine balance: hands at side on back – hide head until hips rise. “ just show face” “press on small of back- shoulder blades”.  Knees and toes are submerged.

·        180 degree drill – start supine and roll to one side show arm – then roll to other show arm. All rolls are across the back.

·        Backstroke slide and glide drill –  balance in hand lead nose up – “sweet spot”.  Stay there for a count of 3.  Stroke with your leading arm while recovering your trailing arm and roll to your sweet spot on the other side.  Stay there for about 3 seconds and reapeat. – Important to keep head motionless as they rotate body from sweet spot to sweet spot. This drill can be done by varying the counts from 1-3 seconds- ie: 1 count back, 2 count back, 3 count back.     Swim lengths of varying the drill 1-2-3 count.

 

           

Swim Set – 10-20 Drills/ Swimming  (on own – make it group appropriate)

 

Important backstroke concepts:

·        Head alignment – neutral – resting on a pillow – nose up

·        Hands are opposite one another.

·        Enter at 11 and 1 o’clock

·        Exit thumb – Enter little finger – “pinky”

·        Get from one side to the next quickly.

·        Work the sub-surface off walls – ie: starts and turns.

·         Have a rhythmic breathing pattern.   

 

Starts and Turns: 10-20- minutes (split your group in two- ½ starts – ½ turns 5-10min each then switch – (group appropriate)  May have to start with a review of last week 1^st. Starts (free) "track"  may try blocks this week.

                Starts (back) – in gutter 1^st - teach be a "spring".  

                           Turns (tumble) – teach in shallow – start w. free then teach bk.

 

Closure/Review: 5 minutes – on own - ask for one thing they learned.