BALANCE DRILL - POSITION 1

Key Points to the drill:

  • Top elbow high with your thumb on your temple

  • Tall posture (like your standing up straight up

  • Keep face in the water (in your armpit)

  • When you need a breath, turn your head to the side, breath, then return to face in the water

  • Great drill to use a snorkel if you have one

  • Your bottom arm armpit is pressed down

  • Your top hip should be on the surface

  • small steady kick

  • arms and head stay still

  • let your core do all the work to keep you steady & balanced.

BALANCE DRILL - POSITION 2

Key Points to the drill:

  • Top elbow high with your thumb in line with your opposite elbow

  • Tall posture (like your standing up straight up

  • Keep face in the water (in your armpit)

  • When you need a breath, turn your head to the side, breath, then return to face in the water

  • Great drill to use a snorkel if you have one

  • Your bottom arm armpit is pressed down

  • Your top hip should be on the surface

  • small steady kick

  • arms and head stay still

  • let your core do all the work to keep you steady & balanced.

BALANCE DRILL - POSITION 3

Key Points to the drill:

  • Top arm extended so hand is touching opposite wrist.

  • Tall posture (like your standing up straight up

  • Keep face in the water (in your armpit)

  • When you need a breath, turn your head to the side, breath, then return to face in the water

  • Great drill to use a snorkel if you have one

  • Your bottom arm armpit is pressed down

  • Your top hip should be on the surface

  • small steady kick

  • arms and head stay still

  • let your core do all the work to keep you steady & balanced.

Active/Dynamic Stretching

  • Choose the right stretches for you

  • Great to utilize before workout or after warm-up

  • Exponentially improves in-water performance when done daily

  • Active stretching enhances your fast twitch neuromuscular system and will enable you to perform at a higher level.

Static Stretching

  • Choose the right stretches for you

  • Great to utilize after workout

  • Flexible and "loose" swimmers are fast swimmers, healthier swimmers and this will reduce/eliminate injury.

Foam Rolling

  • Choose the right foam rolling for you

  • Great to utilize after workout - some athletes like this prior to workout as well...see what works for you

  • Great to use to prevent injury, recover faster and break up fascia so you can move at the optimal level for you.

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