Starts – Forward Dive Sequence Step #1

If you’ve always wanted to learn how to do a racing dive off the blocks, or if you’ve ever tried to teach someone how to dive off the blocks, here’s a fun drill that is step #1 in the learning process.

Turns – Freestyle Flip Turn Step #3

Here’s Step #3 in our 5-step sequence for learning the flip turn. Even if your flip turns are pretty good, this drill will help make them faster by making you more aware of our hands and arms.

Turns – Freestyle Flip Turn Step #2

Here’s Step #2 in our 5-step sequence for learning the flip turn. Even if you already know how to flip, this drill is fun and will reinforce the key skill of using your abs rather than your hands to initiate the flip.

TURNS/WALLS – The Tuck – CLASSIC

A few months ago, we featured Dave doing a middle-of-the-pool turn drill called The FAST Tuck. That drill described the broader focus points for a quick rotation during the turn.

ALL STROKES – Rice-Paper Turns

A long time ago there was a television show called Kung Fu. Many of the segments featured a young student, who had to pass tests given by his master in order to move into the real world. One test was to walk on rice paper, without leaving a trace of where he had walked. The same concept can be applied to swimming…

Freestyle – Waterfall Flips

Whenever I work with someone, I pick up something new. When you work with someone like Dave Durden of the University of Maryland, you pick up a LOT of stuff.

FREESTYLE – Flip-Turn Basics

When swimmers are first learning to flip, two of the most common problems are flipping sideways (as opposed to straight over) and using the arms (as opposed to keeping them tucked in to your sides). Here’s an easy drill that will help you master the basics.

TURNS/WALLS – Rocket Launchers!

Here’s a cool way to have some fun while improving your swimming. Rocket Launchers are a form of plyometrics, which is a fancy word for any exercise where a muscle is super-stretched before it’s contracted.

TURNS – Freestyle Flips Flips Flips

If you’ve ever complained to your coach that you don’t have enough time to work your turns, then you should be required to perform this drill AT LEAST a few times a day.

STARTS ‘ Backyard Start

It’s FREEZING cold outside, snow is falling, and the wind chill is hitting record lows. The last thing you’d think of doing right now is heading to the backyard pool to practice some starts. But’

TURNS – Underwater Spin & Push-Off

If the shortest distance between two points is a straight line, and the shortest distance between one end of the pool and the other is…a straight line, then why do so many swimmers NOT take the straight line? Are you one of them? Do you add unnecessary distance to every length you swim?

STARTS – Track Vs. Standard

When you’re ready to start practicing starts, you have to make some decisions. The first decision is whether you’re going to learn a standard (two-feet-forward) start, or a track start.

STARTS – Get a Grip

Lately I’ve been observing more and more starts, and have noticed that how you address the block ‘ how you position your feet ‘ is critical to getting maximum power on the takeoff. In golf, how you address the ball determines what direction it will take once you whack it.

TURNS/WALLS – Flip-Turn Sequence

There is nothing wrong with open turns. They get the job done, and can be very energy efficient, especially for Masters swimmers. But if you want to be really FAST going into and leaving the wall, you need to master the flip turn.

TURNS/WALLS – The FAST Tuck

In order to learn the fastest turns possible for butterfly and breaststroke, you’re going to have to learn how to spin your body as quickly as possible. This is not just any spin either, it’s a spin towards your back.

TURNS/WALLS – Flip-Turn Approach

This is more of a skill than a drill. More of an exercise in awareness than a specific set of steps to learn. It’s more along the lines of a mental note that can be worked on time and time again during practices.

STARTS – Drill Sequence for Beginners (and Pros)

Below is a clip of a letter I got from an old friend and student about his son. I won’t name any names, but this young man (the son) just missed being selected for the county championships. To make sure this doesn’t happen again, I’m going to honor the request of the father (JOE), and release a part of our upcoming video on starts and turns.

The FAST Tuck

In order to learn the fastest turns possible for butterfly and breaststroke, you’re going to have to learn how to spin your body as quickly as possible. This is not just any spin either, it’s a spin towards your back.