Drill Library: Sail Boat Drill

Understand Why We Do The Drill, :

  • Teaches you to swim Front Quadrant Freestyle
  • Helps you learn to rely on your hips and core for balance as opposed to your arms
  • Teaches you to be patient with your lead arm before you initiate the catch

How To Do It:

Body Position:

  • Raise one hand up so that your fingers are pointed at the wall you are swimming towards while your other arm and hand should be at your side
  • Point you belly button at the side wall of the pool.
  • Tuck your cheek into the armpit of your extend arm
  • Make your body as long as you can.

The Movement:

  • Kick on your side until you feel you are in a good balance position, then
  • Recover the hand that’s resting at your side as if you are taking a freestyle stroke.
  • Pause the arm for 3-6 kicks just past the top of your head, your elbow should be high and your fingers should be hanging above the surface of the water
  • Then return your arm back over the water and your body to your side where it started.
  • When you need to breathe turn your head to the side while keeping your shoulder and body still

Things To Focus On:

  • Fight to maintain your balance position as high on the surface of the water when your hand moves.
  • Keep the palm of your extended hand parallel to the bottom of the pool at all times
  • Hang your hand over your extended arm at the point just past your elbow

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