Drill Library: Superman Drill

Understand Why We Do The Drill, :

  • Teaches you to stay low to the water as you breathe
  • Helps you learn how to limit your rotation as you breathe

How To Do It:

Body Position:

  • Put your fins on so you are able to sit higher in the water.
  • Lay face down in the water, one arms should be extended out in front of you in the “Superman” extension while the other arm is pushed against your side,
  • Your legs should be extended out behind you.
  • Relax your head and neck between your arms into a natural position so your eyes are looking directly at the bottom of the pool.

The Movement:

  • When you need to breath, rotate your shoulders a small amount (to about 25-30*) and turn your head the rest of the way for the breath.
  • Keep one ear and one eye in the water while you take a quick breath and then return you head to the starting position with eyes looking straight down.
  • Keep your extended arm still as you rotate

Things To Focus On:

  • Keep keep one ear and one eye in the water while you take a quick breath.
  • Look to the side, not to the sky.
  • Keep the palm of your extended hand parallel to the bottom of the pool as you take the breath.
  • Let your head move with the shoulders as you begin to take the breath, use your neck to turn your head back faster
  • Focus on extending your arm out in front of you and reaching forward.
  • Keep your ear as close to your bicep as you possibly can as you take the breath.
  • Only turn your head enough to get your mouth out the water. There isn’t a big window of time to get this breath in, you have to be quick

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