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Ohio State Drills & Skills for Freestyle

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featuring Bill Wadley, Ohio State Head Men's Swimming Coach; 2010 Big 10 Coach of the Year, and Bill Dorenkott, Ohio State Head Women's Swimming Coach; combined they have won 13 Big Ten Championships and have coached 118 NCAA Champions

Freestyle is the stroke every competitive swimmer must master. Ohio State Coaches Bill Wadley and Bill Dorenkott show you drills to develop the elements of fast freestyle in all of your swimmers, and then add the styles and techniques individual swimmers need to master swimming for every athlete, at every distance.

This presentation begins with a detailed demonstration of how to attain the proper body position for successful freestyle. The common theme that both Coach Wadley and Coach Dorenkott profess is that of finding ways to increase propulsion and decrease drag. Attaining a long position that is stabilized with the core will assist greatly in drag reduction.

To enhance the swimmers feel for attaining an ideal body position while moving in the water, a series of 12 kicking drills are demonstrated to maximize pull in the power zone. Drills for sprint and distance freestylers build core power for every stage of the stroke cycle

The drill progression builds on the kicking and core body series, adding strength and timing in the pull, from catch to recovery. The coaches discuss characteristics of a great freestyler, and adaptations coaches must make for differences in swimmers. Drills develop optimum hand placement, catch, pull, and recovery. An "open arm pit" drill series follows that is designed to train a "full arm full or water" catch position with an open arm pit. This high elbow catch with hip rotation style keeps the pull in the power zone - an out-front, open-armpit pull. This is an essential skill, particularly for sprint freestylers, for establishing an ideal catch position.

Dorenkott and Wadley then follow with an additional 25 propulsion drills that combine to train proper body position while training the catch, pull, finish and recovery. Emphasis is placed on front quadrant (asymmetrical) freestyle with good length and line-up - especially for your mid to long distance freestylers. Included in these drills is a "hip slide" sequence that a hip dominated swimmer can implement to enhance his or her natural stroke tendencies.

In all, nearly 40 drills, skills, and innovations are packed into this presentation that combine to create a highly efficient stroke that enhances propulsion while continuously decreasing drag. The benefit of having two DI head coaches and exceptional demonstrators make this product unique. Underwater footage enhances the instruction.

As a swim coach, I am always interested to find the most up-to-date principles in how to swim the four competitive strokes as efficiently as possible. Coach Wadley and Coach Dorenkotts' Freestyle DVD not only did a terrific job of explaining the techniques used in the freestyle stroke but also they provided excellent freestyle drills to reinforced these concepts. I will be getting the whole set of instructional DVDs, which will be all I need.
- Coach Bod, Houston, Texas

67 minutes. 2013.


Ohio State Drills & Skills for Breaststroke

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featuring Bill Wadley, Ohio State Head Men's Swimming Coach; 2010 Big 10 Coach of the Year, and Bill Dorenkott, Ohio State Head Women's Swimming Coach; combined they have won 13 Big Ten Championships and have coached 118 NCAA Champions

More than any other stroke, the secret to great breaststroke is to maximize propulsion and minimize drag. Coaches need to analyze every aspect of each swimmer's stroke to look for ways to achieve these goals.

Ohio State Swim Coaches Bill Wadley and Bill Dorenkott take high-level, high-performing breaststrokers through a series of drills designed to build a championship breaststroke. They address the three critical means of maximizing propulsion and reducing resistance:

  • Reduce drag with great body position by lining up the four Hs (hands, head, hips, heels).
  • Maximize acceleration by shortening the time spent outside the streamline position.
  • Use a strong kick and excellent body position to stay in the power zone during the pull

The Kick
Starting with the kick, Coaches Wadley and Dorenkott present 14 drills that create a narrow, fast kick that reduces resistance. The progression begins with the technical aspects of the kick and continues through breaststroke-specific body positioning with an efficient kick.

These drills assist with:

  • Developing hip flexibility, which is essential for a great kick
  • Creating an explosive finish kick
  • Maintaining a high center of gravity with a flat back, long neck and weightless arms out front
  • Timing the kick to master the rhythm of the stroke: pull, breathe and then kick
  • Developing foot speed in the kick and feet-together recovery

Included in this section are advanced skills for the finish of the kick that allow the feet to drop into an ideal glide position following the accelerated finish of the kick.

The Pull
Discover 13 drills -designed to strengthen the pull phase of the stroke. Included are sculling drills to enhance the feel for each phase of the pull, small pull drills that train the catch, and out-sweep, and full pull drills that train swimmers to properly wrap the corner and accelerate into an ideal glide position. Also included are pulling drills for teaching the timing of the stroke including underwater drills that teach a swimmer to decrease resistance in all phases of the stroke.

The Pullout
Coach Wadley presents a five-phase pullout sequence that begins with how to attain the most efficient push-off, and then adds the arm movement, the dolphin kick phase, arm recovery, and kick into breakout. Putting the sequence together ends with a fast, powerful, and effective pullout and breakout. Demonstrations of the full stroke include tempo for the 200, 100, and 50-meter distances.

The more than 35 skills and drills presented here offer invaluable insights into successful breaststroke swimming from two highly successful coaches. Underwater footage and expert demonstrations greatly enhance the instruction. Order now!

68 minutes. 2013.

Ohio State Drills & Skills for Backstroke

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featuring Bill Wadley, Ohio State Head Men's Swimming Coach; 2010 Big 10 Coach of the Year, and Bill Dorenkott, Ohio State Head Women's Swimming Coach; combined they have won 13 Big Ten Championships and have coached 118 NCAA Champions

Developing the right backstroke kick and body position enables your pull to maximize time and acceleration in the power zone. Ohio State Swim Coach Bill Wadley and Bill Dorenkott share their philosophy and techniques for breaking down and constructing high caliber backstroke - from the kick up.

On-Deck Instruction
Learn how to set up the proper body position and posture for the backstroke. The components of this proper positioning include swimming with a long and neutral neck and a flat back position that is accomplished by engaging the muscles of the core. You will see a series of five body position kicking drills that teach the swimmer to carry proper body position with propulsion from the kick.

Backstroke Drills
In the Backstroke Drills segment, Wadley and Dorenkott present an additional 24 drills:

  • Free-to-Back Connection Drill Series - Enables the swimmer to feel the connection of freestyle and backstroke.
  • Catch and Recovery Series - Trains the swimmer to maintain speed and power from the recovery into a quick catch position and body rotation.
  • Tempo Drills
  • Weighted Drills - Enhance foot speed and core stability.

Underwater Technique
Coach Dorenkott teaches four undulation drills that emphasize driving the undulation from the back and chest, rather than just the knees and feet. Dorenkott presents a series of five underwater drills that include breakout drills that teach how to transition from dolphin kick into the flutter kick and how to attain an ideal body position beginning with the first stroke.

Full Backstroke Swimming
Dorenkott and Wadley pull together all aspects of the stroke and demonstrate stroke technique and tempo for the 200, 100, and 50 meter races.

Excellent demonstrations and underwater footage enhance the instruction in this comprehensive presentation. This video not only teaches the main stroke segments but also shows how various unique drills can be used to train the small nuances of the stroke.

82 minutes. 2013.

Ohio State Drills & Skills for Butterfly

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featuring Bill Wadley, Ohio State Head Men's Swimming Coach; 2010 Big 10 Coach of the Year, and Bill Dorenkott, Ohio State Head Women's Swimming Coach; combined they have won 13 Big Ten Championships and have coached 118 NCAA Champions

Stop fearing the butterfly! Ohio State Swim Coaches Bill Wadley and Bill Dorenkott show how combining technique, precise drilling and repetition will help swimmers learn to love the power, finesse and rhythm of the stroke.

Coaches Wadley and Dorenkott believe in developing a butterfly stroke that balances finesse, power and rhythm with the goal of creating a more effortless stroke . Constructing such a stroke begins with establishing a body position that will reduce drag, making it easier for a swimmer to maintain an efficient stroke over a longer period of time.

With the body position established, Coach Dorenkott demonstrates posture cues to help athletes feel the right body line. He proceeds with a series of undulation drills that will create a full body kicking action to help balance the chest press and lift, and the upward and downward sweep of the kick for an even power transfer from core to feet. Focusing first on amplitude and then on frequency, he shows how to build a balanced and powerful basis for full stroke. Introduction of the arm action follows with Coach Wadley presenting a series of single-arm drills that allow the swimmer to focus on recovery and pull in the stroke. Coach Wadley teaches a low "close to the water" recovery that keeps the stroke flatter and more forward focused on the landing. Drills are designed to:

  • Develop a kick powerful enough to be heard by the swimmer.
  • Create acceleration through the pull
  • Develop a quick recovery that does not sacrifice kick power or amplitude

The timing of the breath is crucial to the efficiency of the stroke. Late breathing, a habit that many younger swimmers develop, can be challenging to correct. Coach Dorenkott gives two drills that are specifically designed to train or, in some cases, re-train a swimmer to breathe at the proper time. Drills done on land and in the water develop breathing in the power zone of the stroke and a steady, two-kicks-per-cycle rhythm. Tempo is driven by the speed of the kick first, ensuring athletes keep the body connection.

Coach Dorenkott also presents a unique series of combination drills that enable a swimmer focus on specific critical stroke components-one component at a time-before combining them with full stroke swimming. Demonstrations include both male and female swimmers.

These butterfly drills will help swimmers use power, finesse and rhythm to make their butterfly easier to execute and more successful!

64 minutes. 2013.

Ohio State Drills & Skills for All Turns

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featuring Bill Wadley, Ohio State Head Men's Swimming Coach; 2010 Big 10 Coach of the Year, and Bill Dorenkott, Ohio State Head Women's Swimming Coach; combined they have won 13 Big Ten Championships and have coached 118 NCAA Champions

Teach swimmers how to properly approach the wall for a turn set-up regardless of stroke.

Ohio State Swim Coaches Bill Wadley and Bill Dorenkott share long axis and short axis turn drill progressions for each of the four competitive strokes. Their presentation begins with freestyle turn instruction including two unique flip turn drill progressions that each of the coaches use with his respective team. These progressions contain over 10 drills to train a swimmer on every aspect of the turn, approach, execution, wall set-up, and push off. Also included are strategies for getting off of the wall with maximum speed and power, and the all important breakout with the timing of the first stroke as well as how to align the body for a seamless transition into the breakout stroke and establishing race tempo. The technical aspects of the flip turn apply to the backstroke turn.

In the back turn segment, the coaches focus on getting the swimmer from his or her back to the front using a fast, connected rotation and transition into the somersault. Also discussed are strategies in body angle for an ideal push off and an underwater travel segment before adding the flutter kick and establishing race tempo.

Similar to the long axis turn segment, the short axis turn instruction for fly and breast include effective drill progressions from each coach. Dividing the turn into front- and back-halves, Coach Dorenkott presents a unique progression for each phase before pulling the entire turn together.

Coach Wadley presents an away-from-the wall sequence that focuses on executing a "reverse tumble" to generate a tight rotation, something he believes is essential to a fast turn. Both sequences are clearly explained and demonstrated along with a full-turn demonstration of each.

In the IM Turn segment, the major focus is on:

  • Back to Breast Crossover Turn - The secret to teaching the crossover turn
  • Fly to Back - Preparing to maximize the underwater dolphin
  • Breast to Free - How to carry your speed through the turn

Teach your swimmers the fundamentals of the turn through effective drill progressions and attention to detail that will lead to championship results.

72 minutes. 2013.

Ohio State Drills & Skills for All Starts

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featuring Bill Wadley, Ohio State Head Men's Swimming Coach; 2010 Big 10 Coach of the Year, and Bill Dorenkott, Ohio State Head Women's Swimming Coach; combined they have won 13 Big Ten Championships and have coached 118 NCAA Champions

The biggest improvement gain a swimmer can make could learning how to execute a better start.

Ohio State Coaches Bill Wadley and Bill Dorenkott share effective strategies and efficient techniques that provide stability and reaction readiness for the forward start.

Coach Wadley breaks down the set up for a successful beginning with the pre-block routine. He demonstrates how to get the best possible grip on the block .

Block set-up is then presented with a detailed explanation of foot position, ideal leg angles, hand position for grabbing the block and instruction on hip height and core stability. The "take your mark" position is discussed prior to demonstrations of full-forward starts.

A variety of swimmers demonstrate multiple forward starts. Also offered are detailed instructions and explanations of how best to carry the speed from the dive into the breakout and how to quickly establish race stroke tempo.

The back start segment includes proper block set-up along with strategies to assist younger swimmers in learning the skill more quickly. A four-step progression is presented that assists the swimmer in getting the hips over the water for a clean powerful back start. Coach Dorenokott details strategies on how to best carry start speed into the dolphin kick and transition into the flutter kick along with how to attain the ideal body position for the breakout. The teaching cues that he gives make it easy for both coach and swimmer to understand how to perform in ideal breakout.

In the relay exchange segment, the coaches discuss the importance of the finishing swimmer coming into the wall in a full extension that will give the takeoff swimmer the best opportunity to have a fast, efficient and legal exchange. Free relay and medley relay take-offs are demonstrated at both moderate and race speed.

50 minutes. 2013.

Faster Swimming 14 Week Training Program

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High school coaches have been asking for a shorter training program than the 23 Week training program (MB-00823). Here is the answer.

The 14 Week Training Program was designed specifically with swimming and dryland workouts needed to get your high school and middle school swimmers in shape, increase aerobic capacity, teaching them how to sprint and then tapering them for championship meets. It features:

  • 200+ Pages - easy to use; easy to follow
  • 70+ Swim Workouts that follow a comprehensive plan.
  • 28 Dryland Workouts to build strength and power.
  • A complete 6 Week Taper
  • A full introduction to guide you through the season.
  • Just tear out, take to the pool and train.
  • This program can be adapted to swimming two-three or up to six times a week, with any yardage amount you desire to swim. The important thing is to follow the regime and do all that is planned.
    • The beginning of this program assumes that you are starting your season and eases you into practices while developing your aerobic base.
    • The mid-season, weeks 8-16 are the core that include the main work-load of aerobic swimming while introducing speed.
    • The last seven weeks will develop and fine tune your speed and power, while maintaining your aerobic base.
    The full program will enable you to swim multiple championship meets several weeks in a row while continuing to improve your times. If you only have one championship meet the work-outs can be adjusted to hit your peak. The weight lifting and dryland programs follow suit to the seasonal plan and are essential to speed and power.

    2011.

  • Mega Drills for Backstroke

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    with Coley Stickels, 14x NCAA All American with University of Arizona;
    has coached National Age Group record holders and Olympic Trials finalists

    Discover backstroke drills that run the gambit from simple, single focused drills to complex and multi-faceted drills. These drills reflect the most current techniques being used by world class backstrokers. Each drill is explained in detail, demonstrated, and narrated with helpful instructional tips.

    Also included are stroke error detection and corrections along with visual cues to watch for that are invaluable in assisting the backstroker to enhance their "feel" for every critical phase of the stroke.

    Presented by Coach Coley Stickel's, these drills reflect his core values for the stroke that center around the following key concepts:

    • Maintain a relatively flat backstroke
    • Leading high elbow catch
    • Quick hands through the end phase of the pull
    • Hips in line with the spine

    Establishing an advantageous catch position is a major focus in the majority of Stickel's drills. These catch-focused drills begin with simple sculling drills that help develop a keen feel for the catch. Stickels teaches a quick, high elbow catch so that immediate pressure can be applied for propulsion. You will learn drill challenges that combine a variety of arm movements that transition into the catch position.

    Stickel's emphasizes a quick hand exit on the end of the pull phase that will allow the swimmer a quicker stroke tempo and avoid getting "stuck" with a deep finish. You will see specific drills for training the quick exit into recovery.

    Swimming with the hips in line with the spine will keep unwanted swaying out of the stroke. Stickels introduces drills for creating line awareness that begin with limited arm movement, just focusing on the body position and are followed by engaging the arm and leg motion of the stroke while maintaining line awareness.

    The unique Approach Drill is perfect for teaching highly efficient turns. The drill reinforces the deep freestyle-like set up stroke that precedes the crossover stroke into the turn. The drill also heightens flag awareness for the swimmer that will assist in judging the wall.

    This presentation is a rapid fire array of backstroke drills that will allow your swimmers to develop a feel for each of the most critical positions for the stroke, while at the same time training stroke fluidity and efficiency.

    33 minutes (plus 17 minutes of Individual Medley technique). 2013.


    Mega Drills for Butterfly

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    with Coley Stickels, 14x NCAA All American with University of Arizona;
    has coached National Age Group record holders and Olympic Trials finalists

    Coach Stickles presents unique and highly efficient drills for training the latest successful trends in swimming butterfly. These drills are incredibly effective for today's athlete; they challenge the athlete to think about and feel what they are doing while focusing on the critical phases of the stroke.

    Stickels' drills revolve around his keys to successful butterfly:

    • Minimal outsweep to initiate the stroke
    • Maintain low chin position when breathing
    • Double-kick timing
    • Dolphin kick into the breakout stroke

    Stickels utilizes drill training for the butterfly to teach and train:

    • Timing
    • Body awareness and tactile sense
    • Efficiency and distance per stroke

    Stickel's drills run the gambit of complexity from basic to advanced. Each of the drills includes instruction, rationale, nuances, and demonstrations from several swimmers. Stickels also discusses the common challenges he encounters with the stroke and offers tips and suggestions for stroke correction.

    Several of Stickels drills isolate arm motion of the stroke. Included in these arm movement drills are: movement and awareness drills for the catch phase that teach a fingertip down position with forward elbows, pull pattern drills, and exit drills that focus on the finish motion of the stroke that transitions into a low recovery and efficient entry.

    Breathing drills included focus on executing the breath with a low chin.

    Many of Stickels' drills include undulation and proper body balance in the stroke. The uniqueness of these drills is that the undulation is executed with varying arm positions of the stroke.

    In terms of teaching the swimmer to execute proper timing of the two kicks per arm cycle, Stickels uses a series of drills that create kick awareness; from drills that utilize little to no kick into drills that are executed with an over kick.

    Stickels believes that executing a correct breakout stroke in the butterfly is essential. He includes drills that train the transition from underwater kicking into a highly efficient breakout stroke.

    All of these innovative and creative drills are immersed in instructional methodology but also many of the drills include important conditioning components that will assist a swimmer to be more confident when racing in butterfly events.

    55 minutes (plus 17 minutes of Individual Medley technique). 2013.

    Mega Drills for Freestyle

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    with Coley Stickels, 14x NCAA All American with University of Arizona;
    has coached National Age Group record holders and Olympic Trials finalists

    Today's athletes will thrive on the challenges that Coley Stickels' Mega Drills for Freestyle provides. These drills will not only teach your swimmers the most up to date freestyle techniques, but they will also engage your swimmers by making them think and feel at the same time.

    Providing a "solve the puzzle" challenge, these drills will develop a consistent feel for the critical aspects of the stroke, including:

    • High elbow catch with an early vertical forearm, forward elbow and a hollowed arm pit
    • Thumb in towards belly button in the pull phase of the stroke
    • Rhythm of the stroke and timing of the breath
    • Long, high neck extending the spine to create a flat back
    • Flutter kick

    Throughout the instruction, Stickels' shows you how to train the most advantageous catch position. He incorporates small sculling to train the initial catch phase and progressive longer sculling movements that eventually transition into the full arm pull.

    Stickels emphasizes a "thumb towards belly" movement pattern under the body in his pull phase of the stroke. Many of his drills include snorkel work, as well as underwater recovery that allows the swimmer to watch and see for themselves where the hand travels on the pull portion of the stroke.

    You will see several drills that train timing for both the stroke itself along with teaching the timing of the breath. For stroke timing, Stickels' drills isolate the hand and hip connection that leads to proper body hand/body timing for the stroke. For breathing timing, you will learn how to teach your swimmers to minimally turn the head for a breath and quickly get the head back to midline with eyes to the bottom of the pool. These drills are excellent to assist swimmers that have a late breathing habit or swimmers that stop their kick during the breath.

    In his Turn Approach Drill, Stickels teaches how to coordinate the last arm pull into the wall with the flip turn. The result of this drill is a fast, tight turn with the feet quickly getting to the wall without excessive leg movement.

    Breakout drills are also included to help you teach your swimmers both the timing of the breakout stroke and proper alignment to minimize drag in the kick-to-stroke transition.

    Stickels' drill innovations allow the swimmer to feel the most important stroke components and to train skill essentials such as the turn and breakout. Stickels reinforces that drill work is a perfect way to reinforce stroke positives and also isolate and solve problem areas of the stroke to create more engaged, purpose-oriented swimmers.

    42 minutes (plus 17 minutes of Individual Medley technique). 2013.

    Mega Drills for Breaststroke

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    with Coley Stickels, 14x NCAA All American with University of Arizona;
    has coached National Age Group record holders and Olympic Trials finalists

    Coach Coley Stickels presents ultra creative drills and variations for developing hand speed, proper body position and timing for the breaststroke. At the heart of Stickels drill-based philosophy is that of presenting the athlete with fun, fresh, and challenging drills to help them "etch" a better feel for the critical elements of the stroke.

    Stickels' drills center around his key points for swimming efficient breaststroke, including:

    • Quick heels on the kick
    • High hips on the glide phase
    • An exposed lower back as the hands accelerate forward
    • Moving the hands forward quickly
    • Keeping the body low over water (45-degree angle) before transitioning onto a flat and long line

    Stickels' drills are creatively intriguing and range from simple to complex. Each of the drills includes detailed instruction to properly execute the drill but, equally important are the focus points presented. Along with identifying common mistakes breaststrokers make, Stickels offers advice for correcting these errors.

    Arm Movement
    Learn a variety of drills that isolate the outsweep and insweep. This includes movement pattern work combined with feel work, to enhance the kinesthetic awareness for the swimmer. These arm movement awareness drills are executed with a wide range of leg and body position movements.

    Leg Movement
    Stickels uses the traditional breaststroke kick, single leg and alternating leg kicks along with flutter kicking and dolphin kicking. These leg movements are paired with a wide variety of arm and body movements that heighten body segment awareness.

    Breathing
    The breathing movement in breaststroke is key to attaining proper timing for the stroke and attaining an ideal body position. Stickels' strives for his breaststrokers to attain a 45 degree angle at the highest point of the stroke before accelerating into a very flat recovery line with high hips. The drills in this segment feature an array of breathing patterns that allow the swimmer to feel proper head and body positioning for the breath.

    Timing
    The timing of the stroke is perhaps the biggest challenge a breaststroker faces when attempting to perfect the stroke. These drills uniquely train critical phases that enhance proper timing. The timing of the outsweep, insweep, breath, kick and glide is a skill that takes precision and refinement. Stickels' shows how to coach swimmers to be patient, so the can be felt and learned.

    Pull Out
    Learn pull out drills that combine to breakdown the initial outsweep, insweep, and the critical timing for the arm recovery with the kick and the breakout position for the first initial stroke.

    Stickels is a highly creative coach who understands the techniques and nuances of world class swimmers. The drills in this video will greatly benefit all swimmers by enabling them to develop a heightened feel for the stroke and improve their stroke timing.

    54 minutes (plus 17 minutes of Individual Medley technique). 2013.

    Mega Drills for Dryland Training

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    with Coley Stickels, 14x NCAA All American with University of Arizona;
    has coached National Age Group record holders and Olympic Trials finalists

    Mega Drills for Dryland Training features a refreshing mix of new, unique exercises and traditional exercises that include challenging spins. Coley Stickels teaches and demonstrates exercises with compound movements, many of which are swimming specific and all have a positive carry-over toward developing swimming athleticism.

    This program is easy to implement and requires minimal equipment including: pull up bar, TRX or Jungle Gym straps, stretch cords, jumping box and med balls.

    With an emphasis on developing core stability and increasing swimming strength, Mega Drills for Dryland Training takes a unique approach to increasing athleticism for the advanced swimmer.

    Warm Up - Stickels demonstrates eight dynamic, multi-faceted exercises for his warm up series. These exercises feature low repetitions and are mostly swimming-specific. They include push-ups, somersaults, squats and core development exercises.

    Dynamic Push-up Series - Learn 10 different advanced push-up exercises/routines. The emphasis here is on core stabilization, quick and light hands and explosiveness; all essential to developing highly athletic swimmers.

    Pull-up Series - Learn 16 challenging exercises that incorporate pull-ups. This series provides a plyometric focus on the lats, forearms and core strength, and affords muscle group variation.

    TRX-Jungle Gym Strap Series - Stickels presents 17 multi-dimensional exercises that develop incredible core strength and stabilization, balance, endurance, explosiveness and involve multiple muscle groups working together. The instability of the hanging straps forces the athlete to use a wide range of muscle groups for stabilization.

    Cord Series - This series delivers eight unique exercises that offer a wide range of resistive challenges. Stickels combines movements in multiple drills to force core engagement. These drills train the extremities, while simultaneously building core strength and balance through stabilization.

    Plyometric and Agility Series - In this segment, Stickels shares three complex exercises (two plyo and one agility) that show how to group short reps of several different exercises into one to train explosiveness and agility. Through this, Stickels demonstrates how creativity can create incredibly effective combinations for training explosiveness.

    Stickels' Mega Drills for Dryland Training program exudes imaginative creativity and variety that engages and challenges athletes to improve their core strength, explosiveness, and agility. Coaches or trainers looking to infuse freshness and swimming-specific athleticism into their dryland program will greatly benefit this instruction.

    61 minutes. 2013.

    Strength, Power & Overspeed Training

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    with Larry Stoegbauer,
    New Trier (IL) Assistant Boy's & Girl's Swim Coach;
    coached nine state swim championships in IL and IA, coached swimmers to seven state records and two national records, coached the 2007 National Championship Swim Team

    Larry Stoegbauer, assistant coach for one of the most successful high school swim programs in the US, details some of the strength, power and overspeed training drills he utilizes to create stronger, more explosive swimmers. Building muscle, then strength and then power, these simple drills offer innovative ways to gain an edge in the pool.

    Paired with the best-selling High School Coaching Academy series, this program offers an additional selection of time-tested, successful strength, power and overspeed training drills New Trier uses in the pool, utilizing weight straps, power tubes and weights.

    17 minutes. 2014.

    Butterfly with Claire Donahue and Tyler McGill

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    with Claire Donahue;
    Olympic and World Championships Gold Medalist />and
    Tyler McGill;
    2012 Olympian, Three-time World Championships' Gold Medalist, Two-time NCAA Champion

    Winning butterflyers move through the water smoothly with perfect posture, and a surging power that is magical to watch. Swimming top caliber butterfly is accomplished by establishing a perfect bodyline, balance, length, power and timing.

    Swim Like a Champion - Butterfly takes you `inside the minds' of two of the world's most successful butterflyers: Claire Donahue and Tyler McGill. They are expert clinicians and are proficient at breaking down the components of their strokes in a way that any level of swimmer can understand.

    Donahue and McGill dissect the butterfly stroke into components and demonstrate drills to improve whatever is needed for your individual stroke. They articulately teach what they think about in the water and how they make a "connection" between every part of their body to establish the perfect movements necessary for the best butterfly. You will also learn how to bring explosiveness and power to your starts, turns, breakouts and finishes.

    Never before has a video been able to capture the intangibles of swimming flawless butterfly in a more explicit way. The use of many simultaneous cameras - including underwater and overhead - give an unrivaled, helpful perspective of what every movement and every stroke should look and feel like! Unscripted insight and candid observations from Donahue and McGill make the time spent with this video as valuable as any instruction you've ever had.

    You will view this video again and again. You will begin to feel and internalize what you are doing in the water and will want to watch, compare and incorporate what you see into your own stroke.

    Enjoy and "Swim Like a Champion!"

    95 minutes. 2014.

    Breaststroke with Mark Gangloff

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    with Mark Gangloff,
    Two-time Olympic Gold , NCAA Champion, 13-time NCAA All American

    Two-time Olympian Mark Gangloff swims breaststroke with grace, power and patience that makes it look easy. His goal is to be as fast as possible and has achieved it in a major way. If you have a similar goal - this DVD is for you.

    In Swim Like a Champion - Breaststroke, Olympian breaststroker Mark Gangloff demonstrates and explains all of the components of the stroke. Viewers will learn the best drills to improve their `feel' for the water. His drills will teach you the pressure points and how to make a connection between every part of your body. You will eliminate drag and generate astonishing smooth-flowing power.

    Gangloff is a coach at the University of Missouri and an expert clinician. His technical instruction centers around numerous drills that he has perfected to hone his technique. He also discusses his methods to execute a powerful start, an efficient pullout, a tight and fast turn and how to finish races with a fully extended stroke.

    Never before has a video been able to capture the intangibles for successful breaststroke in a more encompassing way. The use of many simultaneous cameras - including underwater and overhead - give an unrivaled, helpful perspective of what every movement and every stroke should look and feel like! Unscripted insight and candid observations from Gangloff makes the time spent with this video as valuable as any instruction you've ever had!

    Breaststroke is a complex stroke and there's always more to learn. Thanks to one of the America's most accomplished breaststrokers in history, you will now have your own DVD that you can watch over and over again. If you are serious about being a champion in breaststroke, Swim Like a Champion - Breaststroke is as important a personal possession as your goggles! It's a "Must Have"!

    Enjoy and "Swim Like a Champion!"

    59 minutes. 2014.


    Backstroke with Matt Grevers

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    with Matt Grevers,
    Olympic and World Champion, Six-time Olympic Medalist, Four-time NCAA National Champion, 27-time NCAA All American

    In Swim Like a Champion - Backstroke, you'll get a rare look `inside the mind' of the world's best backstroker: Matt Grevers. Grevers says every single stroke he takes in practice and in races is executed with purpose and thought. In this video, he will teach you to swim with efficiency and explosive speed by learning good habits and knowing what to think about as you swim.

    You will see how his core, hips and arms work together in rhythm, to make backstroke look effortless. He has developed ways to cut hundredths of a second from the various components of his race and is ready to share his secrets with you in this unique DVD.

    As an engaging clinician, Grevers is well versed at dissecting the seven components for swimming flawless backstroke. For this video, he has compiled his favorite drills and breaks down in detail how he generates power and speed. Learn to leverage the connection between your hips, arms and "fully engaged core". Watch and learn about his incredibly powerful start, thundering breakouts, and turns. This DVD will show you Grevers' "lunge" finish and all his other secrets.

    Never before has a video been produced that captures the intangibles of swimming backstroke in a more explicit way. The insight, explanations, demonstrations and candid personal observations of Olympic Champion Matt Grevers in conjunction with the use of many simultaneous cameras give an unrivaled, dynamic perspective of what every movement and every stroke should look and feel like.

    If you are serious about being a winning swimmer, this DVD will become one of your most valuable tools. You will watch it over and over again because it contains everything you need to improve your stroke! When something didn't `feel right' in practice, Matt will have the answer in Swim Like a Champion - Backstroke.

    Sprint Freestyle with Kara Lynn Joyce and Jimmy Feigen

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    with Kara Lynn Joyce;
    Three-time Olympian (`04, `08, `12), Four-time Olympic Silver Medalist, Nine-time NCAA Individual Champion, 27-time NCAA All-American
    and
    Jimmy Feigen,
    Olympic Silver Medalist ('12), NCAA Champion, 24-time NCAA All American

    In Sprint Freestyle with Jimmy Feigen and Kara Lynn Joyce you'll get inside the minds' of two of the best sprinters in the world. These are champions who exude a unique combination of power, grace, and speed.

    Feigen and Joyce are champions in the pool and expert clinicians. They are well versed at breaking down the components of sprint freestyle in a way that everyone can understand.

    Sprinting requires stroke technique, strength, conditioning and mental preparation. Jimmy and Kara Lynn present demonstrations, drills and explanations that will prepare you for all aspects of freestyle sprinting.

    If you are an aspiring sprinter this DVD is made for you! You will learn how these champions practice and prepare for a race. You will learn why and how! Never before has a video been able to explicitly capture the intangibles that make the best swimmers in the world as good as they are!

    Unscripted and candid insight combined with the use of many simultaneous cameras give an unrivaled, helpful perspective of the look and feel of every movement and every stroke!

    Swim Like a Champion - Sprint Freestyle is a "must have" for any serious sprinter. Watch it again and again until you can "Swim Like a Champion!" It's like having your own private coach.

    56 minutes. 2014.

    Distance Freestyle with Chloe Sutton and Peter Vanderkaay

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    with Chloe Sutton,
    2012 Olympian (400m Free), 2008 Olympian (10km Marathon Swim), Three-time USA Swimming National Champion
    and
    Peter Vanderkaay,
    Three-time Olympian ('04, '08, '12), Two-time Olympic Gold Medalist, Olympic Team Captain ('12), Six-time NCAA Champion

    Swim Like a Champion - Distance Freestyle gives all distance swimmers instant access to a never-before-revealed perspective from two of the world's best distance freestylers: Chloe Sutton and Peter Vanderkaay. Top-level racing requires confidence and discipline. Learn how Chloe and Peter thrived on grueling practices and winning races. They will demonstrate for you how they maintain balance in the water using perfect posture and proper stroke mechanics. Watch, listen and learn and you will swim `long and smooth' just like the champions.As expert clinicians, Sutton and Vanderkaay are well versed at demonstrating and explaining the twelve components of fast distance freestyle.

    Every stroke you take in practice is preparing you to win your races. Every start, breakout, turn and finish must be learned and maximized. Peter and Chloe will tell you all their secrets of success, from start to finish.

    Never before has a video been able to capture the intangibles of swimming efficient, powerful distance freestyle in a more explicit way. The use of many simultaneous cameras - including underwater and overhead - give an unrivaled, helpful perspective of the look and feel of every movement and every stroke!

    Unscripted insight and candid observations from the athletes themselves, make the time spent with this video as valuable as any instruction you've ever had!

    This DVD is for all swimmers who want to reach their goals of becoming the best they can be. "Swim Like a Champion" is as important to you as your swimsuit and goggles. Thanks to two of the most accomplished distance swimmers in the sport, you now have the opportunity to dissect their strokes, listen to their advice and learn their drills any time you want. You will be studying this DVD over and over again so that you can "Swim Like a Champion!"

    63 minutes. 2014.

    David Marsh's Next Wave Technique: Backstroke

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    with David Marsh, Head Coach, SwimMAC Carolina;
    2012 US Olympic Team Assistant Coach; 3x Olympic Coach;
    8x NCAA Coach of the Year, 12 X NCAA Championships at Auburn

    David Marsh guides you through the drills and techniques he uses to develop athletes of all levels - from beginner to world-class caliber. With the assistance of Olympic silver medalist Nick Thoman, Coach Marsh provides an in-depth look at everything from the basic fundamentals of the stroke to important details that can be easily overlooked. Coach Marsh and Thoman focus on all aspects of the stroke; body positioning, rotation, hand entry, catch, and kick. They each share drills to enforce each of these elements.

    You will see over 30 drills that address every aspect of the latest techniques for swimming fast backstroke. HD underwater footage gives you a view of the stroke from all angles. Coach Marsh details each drill, explaining how and why to do it and what coaches and swimmers should look for as the stroke is being executed. He also introduces drills that can be done with a partner or using simple equipment (from kickboards to soda cans) to add variety and fun to a workout while enhancing technique, addressing stroke flaws and building endurance.

    The drills in this presentation give athletes several different ways to improve each essential skill. Coach Marsh begins with a comprehensive drill progression that athletes can use to perfect each aspect of the stroke. He demonstrates drills designed to establish the correct body position and rotation for controlled efficiency- a powerful, hip-driven stroke. He offers a variety of drills for building the new high, fast catch and a pull with a strong tie to core body strength.

    In addition, Coach Marsh details the underwater body dolphin, backstroke breakouts and world-class backstroke finishes. The presentation ends with Thoman swimming full stroke at two different tempos while Coach Marsh reviews the characteristics of world-class backstroke.

    Though some of these drills may be familiar, plenty of new tips and techniques are covered. Coach Marsh's belief that there is always more to learn makes this presentation indispensable for all levels of swimmers and coaches.

    BONUS
    Listen in as Coach Marsh individually conducts backstroke diagnostics with developing club swimmers - who he is working with for the first time - using SwimMac's Endless Pool. This unique bonus feature allows you to watch Coach Marsh evaluate and diagnose the stroke and evaluate, correct, teach, and enhance it. This session demonstrates that the concepts he uses with his elite swimmers can be used with younger, developing swimmers.

    43 minutes. 2014.

    David Marsh's Next Wave Technique: Breaststroke

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    with David Marsh, Head Coach, SwimMAC Carolina;
    2012 US Olympic Team Assistant Coach; 3x Olympic Coach;
    8x NCAA Coach of the Year, 12 X NCAA Championships at Auburn

    Efficiency, not raw power, is the key to a quality breaststroke. In this presentation, legendary swim coach David Marsh shares effective drills for achieving maximum speed by building the breaststroke around a strong body line. With the assistance of Micah Lawrence, a member of the 2012 United States Olympic team, Coach Marsh demonstrates all aspects of the stroke from the fundamentals to the critical details that can easily be overlooked. Now, you can use Marsh's tips and techniques to develop a powerful, masterful, and efficient breaststroke.

    Breaststroke is one of the most unique swimming strokes. Using drills that Coach Marsh has developed along with drills he has learned from elite U.S. and international coaches and athletes, Marsh breaks down the stroke into individual parts to strengthen the athlete's technique. He incorporates advanced drills to put the stroke back together. These drills focus on all aspects of the stroke, including the streamline, hand cycle and kick.

    Coach Marsh begins by examining the components of an ideal breaststroke kick. Watch as Lawrence demonstrates her world-class breaststroke kick and the drills that build each component of it. Next, Coach Marsh concentrates on the pull, using drills to build strong, fast sculling capability and to address common pull flaws. Lastly, he looks at the full stroke breaststroke, showing swimmers and coaches alike how to connect the kick and pull through the breaststroke line for maximum speed.

    Whether you are a coach or a swimmer, you'll feel like Coach Marsh is personally coaching you as he shares the how and why of each drill, as well as key things to look for as it's being executed. Coach Marsh encourages coaches and swimmers to be creative with equipment available on most pool decks-from kick boards to parking cones-to safely add the resistance that the swimmer needs to build power, heighten water sensitivity, and correct stroke flaws.

    These dryland and pool exercises and drills combine to build the critical element of a fast breaststroke-a long, straight body-line that runs from the tips of the fingers through the crown of the head and down to the toes. The drills in this presentation helped Lawrence become a world-class breaststroker and they will help you improve your breaststroke, too!

    BONUS
    In an Endless Pool bonus session, you will see Coach Marsh dissect the breaststroke of some of his developing swimmers from SwimMAC Carolina. The uniqueness of this session allows you to watch a master technician take the drills and concepts that he used throughout the presentation and effectively evaluate, teach, and correct the strokes of his developing swimmers. The Endless Pool creates a one on one coaching session that is up close and highly effective. This segment is an invaluable lesson on how to teach the breaststroke.

    63 minutes. 2014.

    David Marsh's Next Wave Technique: Butterfly

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    with David Marsh, Head Coach, SwimMAC Carolina;
    2012 US Olympic Team Assistant Coach; 3x Olympic Coach;
    8x NCAA Coach of the Year, 12 X NCAA Championships at Auburn

    David Marsh is a world-class coach and stroke technician who has won 12 NCAA championships and coached numerous Olympians. In this presentation, Coach Marsh shares essential drills for helping swimmers and coaches develop a masterful butterfly. With the assistance of an elite-level swimmer, Coach Marsh starts with the basics of executing the whole of the stoke correctly and then progresses to more advanced drills that work on timing, rhythm and power.

    The butterfly is one of the most difficult strokes to learn and master. With Coach Marsh's "Press and Release" drill progressions, you can overcome the challenge by developing correct body position in the water. These drills teach athletes that the more they press and release the chest without using a power driving kick to create speed, the more potential there is for faster performances.

    Today's best flyers have a flatter stroke that stays more connected through the pull. Coach Marsh's pulling drills emphasize an early high elbow catch that accelerates as the hands move under the body, which is very similar to a freestyle-pulling pattern. The goal is to land the stroke in no more than four inches of water.

    The timing of the breath is one of the hardest aspects of the stroke to learn. Correct timing involves getting a breath early in the stroke and staying low to the surface of the water. To help swimmers learn this technique, Coach Marsh uses a "Triangle Drill." This drill teaches swimmers to breathe early in the stroke and to keep the head from staying up too long.

    This comprehensive presentation teaches the stroke using very basic drills for beginners and drills for developing power in the stroke for more advanced swimmers. By practicing these drills regularly, athletes will learn the proper timing of the butterfly stroke and will develop a more efficient and effective stroke.

    BONUS
    Watch as Coach Marsh shares a teaching session he conducts with some of his younger SwimMAC athletes. You will see Coach Marsh work his technical magic as he shows how the drills and technical nuances he uses with his professional swimmers are just as effective with his developing athletes. The Endless Pool creates an intimate teaching situation. Swimmers watch themselves in the bottom mirror and get immediate feedback on the technical aspects Marsh presents to them.

    53 minutes. 2014.

    David Marsh's Next Wave Technique: Starts

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    with David Marsh, Head Coach, SwimMAC Carolina;
    2012 US Olympic Team Assistant Coach; 3x Olympic Coach;
    8x NCAA Coach of the Year, 12 X NCAA Championships at Auburn

    Twelve-time NCAA National Championship coach David Marsh shows you how to establish a straight, tight entry line to maximize carrying speed from the start into the water. He covers traditional start drills as well as creative and innovative drills he has developed while working with his world-class swimmers maximize their starts.

    Forward Starts
    Beginning with forward starts, Coach Marsh addresses safety considerations, pre-race routines, and proper set-up on the blocks. His forward start progression trains swimmers to execute safe starts with the correct body line to carry the power of the start into their race. He discusses the differences in forward starts for freestyle, breaststroke and butterfly, and covers relay exchanges from approach to finish, demonstrating exchanges for freestyle and medley relays. Coach Marsh also addresses common forward start errors and shares drills that can help swimmers correct these errors.

    Backstroke Starts
    In backstroke starts, Olympic medalist and world record holder Nick Thoman describes his newer style powerful backstroke start. He begins with a straighter back and places his feet higher than in the past. He focuses on getting as much distance as he can and enters the water on his ideal backstroke line instead of the more traditional high amplitude start. Coach Marsh addresses adjustments that must be made for different starting conditions. He discusses transitions and demonstrates a staggered stroke breakout technique that can get you up and into your race with power.

    This season, carry the power of your start into your race and take full advantage of your speed off the block.

    48 minutes. 2014.


    David Marsh's Next Wave Technique: Turns

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    with David Marsh, Head Coach, SwimMAC Carolina;
    2012 US Olympic Team Assistant Coach; 3x Olympic Coach;
    8x NCAA Coach of the Year, 12 X NCAA Championships at Auburn

    A great turn helps you take your momentum into the wall and carry speed and power off of it. Three-time Olympic coach David Marsh demonstrates the skills and drills he uses to help swimmers of all levels maximize their turns. Using on-deck analysis and footage above and below the water, he breaks down the components of fast, efficient turns and transitions, and then puts them back together.

    Long Axis Turns
    Coach Marsh starts with a drill progression for teaching the tight, fast spin needed for effective turns. He provides long-axis, turn progression drills for freestyle and backstroke. The progression starts with the approach, progresses through the turn and into the breakout. This progressions builds low, narrow, tight turns that take advantage of the swimmer's speed into the wall. It also enables the swimmer to use their core body strength to get off the wall and into the ideal body line as quickly as possible and with minimal energy.

    Short Axis Turns
    Peter Verheof, a former world-class butterflyer and recent U.S. Olympic assistant coach, joins Coach Marsh as they show how to build short-axis (butterfly and breaststroke) turns. They teach the turn from the three-stroke approach all the way through the breakout. As in the free and back turns, the result is a tight, fast turn that uses core body strength and a quick return to the ideal body line for the fastest, most efficient turn possible.

    IM Turns
    Finally, Coach Marsh covers IM turns, emphasizing the backstroke to breaststroke transition. He describes the balance of safety and speed he looks for from swimmers of different experience levels. He describes how elite swimmers use the challenging back-to-breast crossover turn, breaking it down with drills and a variety of camera angles. He also addresses how coaches can help younger swimmers build toward that turn.

    Order now and start using the skills and drills from this presentation to turn walls into a competitive advantage.

    37 minutes. 2014.

    David Marsh's Next Wave Technique: Freestyle

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    with David Marsh, Head Coach, SwimMAC Carolina;
    2012 US Olympic Team Assistant Coach; 3x Olympic Coach;
    8x NCAA Coach of the Year, 12 X NCAA Championships at Auburn

    Take advantage of recent developments in freestyle to swim faster sprints, middle distances and distance freestyle. Three-time Olympic coach David Marsh teaches you how to build efficiency and power using a series of drills designed to improve posture and body alignment while maintaining a strong kick and establishing a high catch. With the assistance of multi-time Olympic medalist Cullen Jones and National Team member Madison Kennedy, you'll see over 30 drills that cover everything from the fundamentals to critical details that are easily be overlooked. Learn how to maximize efficiency and power with a package of tips and strategies especially for freestylers.

    Creating and maintaining a tight body line is the foundation of a faster, more efficient freestyle. Coach Marsh introduces a series of drills that teach athletes to maintain proper body alignment by focusing on swimming narrow with a long spine and low breath. You'll learn how to develop other elements of freestyle without sacrificing the ideal body line.

    A "David Marsh Freestyle" is characterized by an open recovery with a high elbow catch that uses rotation to increase efficiency and power. Coach Marsh shares a number of high catch and rotation drills that help increase power. You'll also learn how to keep the body aligned with snap-back breathing, which emphasizes a quick breath and returning the head to its original position early in the stroke.

    Coach Marsh includes drills to build a stronger kick - one that is powerful enough to create a platform the swimmer can use to generate torque. A Marsh-style freestyler may recover with a straighter arm, rather than a high elbow to take advantage of the momentum he generates with a strong, accelerated finish.

    One of the best ways to improve swimming technique is by adding resistance or swimming with implements. Coach Marsh incorporates paddles, parachutes, tubing, pegs, and pull buoys to increase the athlete's feel for a high elbow catch and also improve timing and rhythm. As a bonus, he finishes with a series of drills that help the swimmer become a true aquatic athlete by mastering the difference between land and water as a medium.

    The presentation shows drills to enforce each element of the stroke-some drills you may have already seen but some will definitely be new additions to your toolkit. A veteran coach with a proven track record, Coach Marsh delivers drill after drill that a coach or swimmer can use to swim faster than ever before!

    BONUS
    Coach Marsh has included a 30+ minute teaching session in an Endless Pool. In this segment, you will see Marsh work with several of his developing swimmers form SwimMAC. Watch as Marsh, evaluates, teaches, corrects, and improves each of these athlete's freestyle strokes utilizing the same drills, skills, and concepts presented in the video. You get to take a look at stroke evaluation through the eyes of Coach Marsh and watch how he dissects the stroke to teach the David Marsh style of freestyle!

    70 minutes. 2014.

    Dryland Training for Maximizing Swimming Performance

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    with Braden Holloway, North Carolina State Head Coach (Mens & Womens);
    2013 ACC Men's Swim Coach of the Year; 5x All American swimmer at NC State

    "This is the most useable dryland video I have seen. My job is not to develop athletes who are great in the gym. My goal is to develop fast swimmers and this video is all about helping me achieve that goal. I plan to start shamelessly borrowing drills and ideas from this video on the pool deck tomorrow."
    - Sandy Avery, coach for Naval Academy Aquatic Club (NAAC) in Annapolis, MD

    Learn how to improve the performances of your swimmers even when your pool and weight room aren't available.

    Braden Holloway, 2013 ACC Men's Swim Coach of the Year, shares a dryland program that can be executed on deck. This effective program is broken down into three phases that parallel seasonal training phases: Endurance, Strength and Speed.

    Holloway uses a creative mix of exercises to improve the swimmer's overall athleticism, which directly translates into improved swimming performance. He also describes how each type of exercise fits into the three phases of the seasonal plan.

    Throughout the season, Holloway ensures that dryland workouts always mimic his water and weight room workouts so that all of the swimmers' work is directly transferable to fast swimming.

    The Endurance Phase
    This segment showcases 17 exercises designed to help the swimmer hold a great body line in the water. A great body line is the key to maximizing efficiency and minimizing drag. The exercises - including body position drills, medicine ball drills, and boxing drills - tax specific muscle groups and build up core strength and body connections.

    The Strength Phase
    This phase is designed to transition from endurance to increased muscular strength. Overlapping with the Endurance Phase, the Strength Phase focuses on six pull-up exercises. Pull-ups closely relate to all of the swimming strokes. Holloway demonstrates pull-up variations and discusses how the sets change in duration and intensity through the different training phases of a season. This phase transitions from a focus on the number of repetitions of each exercise to increasing the speed at which the exercises are performed.

    The Speed Phase
    The speed phase is the last phase before going into a major competition. The goal of the nine exercises in this segment is to develop hand and foot speed to improve swimming performance. Reaction drills and dryland start drills are incorporated to improve the power and speed coming off of the blocks.

    Coach Holloway does a great job of explaining each drill and how the drills can be used to improve performance. He provides a season plan for coaches to see how to incorporate these phases together and the timing of when and how long to do the exercises in each phase to help swimmers meet their goals.

    These dryland training exercises are an effective complement to your pool and weight room practices and will help your swimmers build maximum sustainable speed in the water.

    46 minutes. 2015.

    Josh Davis on Everything Swimming: All 4 Strokes, Starts and Turns

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    with Josh Davis; U.S. Olympic Gold Medalist; American Record Breaker; Top Swim Clinician

    In this instructional swimming DVD, Olympic legend Josh Davis exudes the passion and dedication that made him a champion. He distills over 20 years of elite swimming, coaching and motivational speaking experience to help developing swimmers learn all four swimming strokes, starts and turns.

    Shot at the Josh Davis Natatorium in San Antonio, Texas, this video uses crystal-clear above and below water footage to demonstrate swimming and drills. Repetition of key concepts, simple graphics and the enthusiastic presentation will give developing swimmers the confidence that they can master these critical techniques.

    FREESTYLE
    Davis stresses the importance of streamlining, the fastest way humans can move through the water. Then he builds a streamlined freestyle stroke using four drills for a long, smooth, powerful stroke.

    BACKSTROKE
    Learn the 7 S's of great backstroke: Still head, Straight elbow recovery, See the shoulders sneaking over the water, Spin the arms through the air, Shallow pull, Strong skinny kick, and Super dolphin kick with super streamline. Three simple drills reinforce the techniques.

    BREASTSTROKE
    Davis reviews the secrets to great breaststroke - streamline, quick scoop, quick kick, and glide. He shares a simple stretching technique to build ankle flexibility, and demonstrates a pullout on deck and in the water. He builds the stroke with four drills that help minimize drag by swimming at the water's surface with quick movements and full extension.

    BUTTERFLY
    Discover the 5 S's of butterfly: Straight & gentle arms, Shallow pull, Sweep out to side, Sneak the breath, Super dolphin kick. He encourages swimmers to work with the water-instead of fighting it-to develop a relaxed and easy butterfly. He uses three drills to teach you straight and gentle arm recovery, sweeping out to the side, and timing the breath to occur naturally in the stroke.

    TURNS
    Davis presents two-handed turns for fly and breast, flip turns for back and free, and IM turns. Each of the turns is broken down into simple progressions that teach an effective and powerful turn technique.

    STARTS
    Get Olympic-caliber instruction on forward and backstroke starts. Davis teaches swimmers to use the blocks as launching pads to carry the greatest speed possible into the water in a streamline position followed by transitioning into a great breakout.

    This excellent DVD is a concise, yet complete, introduction to the basics of competitive swimming. A swimmer that learns the techniques and focuses on them every practice can indeed swim like a champion.

    132 minutes. 2012.

    Championship Stroke Breakdown Series: Freestyle Breakdown

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    with Arthur Albiero,
    University of Louisville Head Men's and Women's Swimming and Diving Coach;
    2014 Men's and Women's ACC Champions; 2012 National Coach of the Year; 2014 ACC Coach of the Year (3x Big East Coach of the Year);
    2012 Olympic Coach for Portugal; back-to-back-to-back Big East Women's Championships (2011-13)

    One of the most effective ways to improve your freestyle swimming technique is to break down the stroke into its main components, improve each component, and then rebuild the stroke.

    2012 National Coach of the Year Arthur Albiero provides drill progressions that isolate the key components of freestyle for all swimmers wanting to improve their stroke. Three-time NCAA Champion Joao De Lucca provides demonstrations for over 20 different drills, as well as starts, turns and relay take offs.

    Coach Albiero outlines the key components of freestyle - from body line, kicking and breathing to starts, turns and breakouts.

    Body Line
    Learn a five-drill progression designed to create a tight body line that will minimize drag and keep the swimmer's body fully engaged from fingertips to toes. This progression provides balance through core stabilization. Throughout the progression, Albiero notes which drills De Lucca favors because they play to his strengths and which ones he doesn't favor although they remain valuable as they address his challenges - and why both are important.

    Pull Progression
    Discover drills for addressing every aspect of the freestyle pull - from the catch through the middle scull to the finish.

    Coach Albiero's "Pull Drill" progression advances from sculling drills that focus on feeling the water to catch drills. Albiero adds a little twist to these familiar drills by using tools like snorkels, paddles, sponges and tennis balls to isolate components.

    This progression helps swimmers develop slow hands in the front of the pull and fast hands in the back of the pull phase into the hand exit for excellent timing, tempo and rhythm. Coach Albiero teaches an eight-drill progression that transitions from a sculling focus during the beginning of the propulsive phase to swimming with a complete superb freestyle stroke.

    Turn & Starts & Turns
    Coach Albiero analyzes the elements of a fast freestyle turn. He breaks down the wall approach, foot positioning on the wall, the ideal body line leaving the wall, the dolphins and the breakout stroke.In addition, you will gain insights into the forward start and the two-step relay start. Albiero demonstrates the mechanics of the start and discusses the ideal "feel" when on the blocks - stable, comfortable and relaxed but ready to react.

    Strategies
    Great technique is just part of the equation when it comes to lowering times. In this segment, Coach Albiero interviews three-time NCAA champion De Lucca about race strategies for 200, 100 and 50 freestyle. They discuss pace, breathing, and use of straight arm recovery at turns and finishes for a burst of speed. This interview will give swimmers insight into the level of planning required to maximize meet performances.

    Help your athletes refine their freestyle by using component training and drill progressions to swim faster and more efficiently.

    39 minutes. 2015.

    Championship Stroke Breakdown Series: Butterfly Breakdown

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    with Braden Holloway,
    North Carolina State Head Coach (Mens & Womens);
    2013 ACC Men's Swim Coach of the Year; 5x All American swimmer at NC State

    Swimming butterfly effectively is all about rhythm and timing and maintaining a great body fulcrum and body line. It is the most complicated stroke in swimming and often feels unnatural to beginners.

    By breaking the stroke into its components, Coach Holloway explains how to teach each part of the stroke until it feels natural to the swimmer and then how to put the components together for a stroke that has great power and rhythm. He teaches drills at high speed so swimmers can translate the feel of the drill to race conditions. He also teaches drills with resistance so the swimmer can feel where in the stroke they are weak or are letting the water "slip."

    Body Line
    The first crucial component of great butterfly is finding and holding the right body line. Holloway uses five drills with a focus on kicking and eye placement to create the correct body position to help swimmers maximize efficiency and minimize drag. Drills are performed with a flutter kick to enable the swimmer to work on holding a low body line to minimize drag, and with a fly kick to build power. Alternating the two kicks helps the swimmer capitalize on the powerful wave motion of fly without creating too much resistance for maximum sustainable speed.

    Catch
    The catch is a critical stroke component that sets up the power phase of each stroke. During this segment of the video, five drills are used to enhance proper hand entry placement in the catch phase while maintaining a flat body line. Drills like "Block Drill" and "Alligator Drill" are effective for swimmers at all levels when learning the proper high-elevation set up for a powerful pull.

    Timing
    Perhaps the most difficult part of butterfly to master is the timing. Great timing is critical as it provides maximum power in a fluid motion. Two surf drills help swimmers develop timing. The first, "Surf Chin Drill," helps the swimmer know when and how to take a breath in the stroke. The second, "Surf Hip Drill," helps get the eyes back to the bottom of the pool with the second kick, which helps the swimmer return to the ideal line as quickly as possible after the breath. The "Explode Drill" helps build the kicks, especially the second kick, so it's helpful for building timing but also to work the exit kick for great breakouts off starts and turns.

    The Kick
    In butterfly, it is a common mistake to only use one kick or only focus on kicking in one direction. The first and second kick should be of equal size and power, and both kicks should generate as much distance and force in both the up and the down kick. Coach Holloway shows the "Wall Kick" and the "Fish Kick" drills which emphasize the feel of kicking in both directions. He also reviews how his kick training transitions as the season progresses.

    Speed
    Once all of the butterfly stroke the components come together it's time to focus on speed. Here Coach Holloway uses five drills to build hand and foot speed without sacrificing efficiency. His swimmers learn how to add more force per stroke to increase speed.

    Starts
    Learn start methods for both a traditional block and a block with the back foot wedge. Holloway details the set up position for the track start beginning with a solid base and with the swimmer in a comfortable, stable position. Foot positioning is discussed along with ideal leg angles.

    You'll also learn strategies for leaving the blocks in a position that lines up the body for a low resistance entry into the water. With an established start technique, Holloway proceeds to connect the great dive with the butterfly stroke, which includes carrying the speed and power from the start entry into a fast and powerful kick-out and stroke breakout.

    Turns
    The challenge of the turn is trying to carry speed from the swim into the wall and reverse direction without sacrificing speed. Staying on a line into and out of the wall is critical. He teaches how to best use the head and shoulders to generate speed in the directional change.

    Race Finishes
    Coach Holloway's motto for efficient butterfly finishes is, "do not finish into resistance." To accomplish this goal it is imperative to teach the swimmer to stay on a `line' rather than finishing down and then into the wall. Holloway offers simple tips for teaching the swimmer how to finish on a full stroke.

    Conclusion
    Perhaps the most useful segment of the video is the conclusion. Coach Holloway and swimmer Barrett Miesfeld discuss the changes Barrett made that made him a championship-caliber collegiate swimmer. Before attending North Carolina State, Barrett was an Arizona State Champion and had attended Jr Nationals and Sr Nationals. Despite his previous success, Barrett was willing to make changes to his stroke to go even faster. He discusses how he learned to engage his mind in his swimming. This increased his speed, but it also helped him tune out distractions at meets because he learned to focus on technique in practice.

    Using the techniques and drills on this video, you can help your swimmers establish a low-resistance body line and use power intelligently to create force within a fluid motion for maximum sustainable speed.

    103 minutes. 2015.

    Championship Stroke Breakdown Series: Breaststroke Breakdown

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    with Ray Looze,
    Indiana University Men's and Women's Head Swim Coach;
    5x Big Ten Champions;
    Head Coach for Team USA at the 2014 FINA Short Course World Championships

    Understanding the key components of a fast and powerful breaststroke will allow you to work the varied styles of breaststroke you see within your team.

    Coach Ray Looze describes and illustrates technical aspects that create a successful breaststroke. This includes body position, kick, arm pull, timing, head position, rhythm and other Indiana secrets and strategies.

    Each component of the breaststroke race is performed by Big Ten Record Holder in the 100, 200 breaststroke and 200 IM, Cody Miller. Above and below water video footage of Miller, also recognized as a 3x NCAA All American and current US National Team member, provides elite level feedback for what every movement or stroke technique should look like.

    Coach Looze provides comprehensive instruction and video illustrations that will teach you how to improve speed, power, breath control, motor memory and mechanics necessary for achieving personal best times.

    Pullout
    Optimize pullout speed and efficiency by learning to maintain a good connection between core and arm musculature and by avoiding the classically taught hourglass pull. Coach Looze shows drills that will help improve timing and power by coupling the pull to a forceful body dolphin kick. He includes detailed demonstrations on deck for optimal streamlining with the hands at the side. You'll see how proper head/hips relationship facilities streamlining and maintenance of speed generated by a forceful pullout.

    Kick
    Proper hip, knee and ankle positioning throughout the kick cycle is discussed and modeled to show how to improve body line, and catch the maximum amount of water possible with the feet and legs. Coach Looze shows five drills that will streamline your body, increase ankle speed, feel for the water with the feet, and breath control. Common errors are discussed and demonstrated to provide better understanding for improving your breaststroke kick.

    Arm Pull
    Coach Looze continues perfecting the swimmers body line, timing, speed, and power with nine drills to help swimmers learn how to develop a powerful, wide and shallow pull with three distinct options for achieving a fast arm recovery.

    Turns
    Learn how the modern method for breaststroke turns was influenced by Cody Miller at Indiana University. Miller's "Side Turn" quickly puts the swimmer onto the stomach for a faster straight line and non twisting position from which to push off from the wall. Watch as Miller demonstrates and Coach Looze talks through this unique and highly effective turn technique.

    Starts
    Develop an athletic body position by connecting the core to the block. Coach Looze shows how to use the rhomboid and trapezius muscles to assist with a quick, powerful and streamlined dive. Drills are provided to assist with developing a powerful, quick downward body line resulting in a smooth and streamlined entry.

    Full Stroke Swimming
    Learn practice sets and drills for improving posture, streamlining, breath control, and fast recovery. Included are methods for assessing the pull and kick portion of the stroke separately to discover strengths and weaknesses. Looze shares how he creatively trains his breaststrokers for maximizing speed in breaststroke sets. Common errors are also illustrated to improve the swimmer's ability to recognize weaknesses and address them with pertinent drills which are provided throughout this comprehensive video.

    Finish
    Attention to stroke count and judging distance from the wall are important variables for attaining a solid breaststroke finish in stride. Learning to utilize a "punch out" finish when necessary is demonstrated as well.

    Coach Looze shows a variety of drills and key elements of breaststroke that a coach can take to any level of swimmer to gain improvement in their breaststroke performance. This video is a must for all swimmers who are serious about improving their breaststroke.

    81 minutes. 2015.


    Championship Stroke Breakdown Series: Backstroke Breakdown

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    with Whitney Hite,
    University of Wisconsin Head Men's and Women's Coach;
    including coaching stints at Arizona (M/W), Washington (M/W), Cal (W) and Georgia (W), In just three seasons, Hite's teams broke 35 school records

    In his coaching career, Whitney Hite has worked with some of the best coaches in the sport: Eddie Reese, Teri McKeever, Jack Baurle and Frank Busch. Adding nuggets from these coaches into his own philosophy, Hite delivers a comprehensive look at the most critical components of good backstroke technique.

    You'll gain insights into the fundamental elements of fast and efficient backstroke, including the key ingredients that all great backstrokers have in common. Hite also addresses the variations between great backstrokers - from high power 50 and 100 backstrokers who kick out and swim at a higher tempo to the swimmers who may be more adept for the 200 backstroke and a bit slower tempo.

    Coach Hite stresses the importance of good head position, developing great underwater dolphins, a steady flutter kick, and good tempo. He describes the three phases of the pull, including the catch, the pull pattern and the water exit/entry.

    Throughout the video, Hite uses three swimmers of different sizes and abilities to show that all builds of swimmers can learn a style of backstroke that is right for them.

    Dolphin Kick
    To generate as much speed as possible coming off the walls, Hite pays particular attention to the vertical dolphin kick. He discusses its importance and emphasizes critical techniques for maximizing the kick. Swimmers demonstrate the "6 Second Blast," a vertical kicking drill designed to generate as much speed and power as possible using the underwater dolphin kick.

    Pull
    In this segment, you'll see a variety of drills focused on the pull.

    • "Single Arm Backstroke" and "Lane Line Pull" drills are used to develop a good pull pattern.
    • The "Double Arm Drill" helps with hand entry position.
    • "Up Top Scull Drill" establishes a strong catch.
    • "Spin Drill" encourages hand speed.

    Together, these drills help coaches teach swimmers all aspects of a fast backstroke arm action.

    Starts
    Backstroke starts are unique to swimming, and Coach Hite has all three swimmers demonstrate their technique. He discusses the challenges taller swimmers have getting close enough to the wall. The goal is to create a start that is out, not up, for the fastest start with the cleanest water entry. Slow motion video shows the essential techniques for creating the strongest starts. He also discusses backstroke turns and has the swimmers show how they get into the tightest possible ball at the wall to create a faster turn.

    Arm Cadence
    You'll also learn how to use the tempo trainer to help swimmers find and develop a fast and efficient cadence. The goal is to find each swimmer's ideal cadence for each backstroke racing distance. Learn how you can challenge the swimmer by setting tempos that are faster to encourage a faster cadence or slower to improve distance per stroke. By using tempo training, coaches can spot weaknesses in a swimmer's stroke and help to continually improve upon a swimmer's strengths.

    In clear, concise language Coach Hite describes the key elements of backstroke and breaks down the drills and tools he uses to develop NCAA Champion backstrokers at the University of Wisconsin.

    42 minutes. 2015.





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