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Drill: Superman Glide
Purpose: Balance and Comfort
Focal Points:
- Weightless Head
- Laser Lead Spine
- Lengthen The Spine (engage the core muscles!)
- Relax! (turn off all muscles that can be turned off)
- Arms On Wide Track (shoulder width)
- Hands On Target
- Elbows Pointed Outward
- Legs Hidden Behind (streamlined)
Additional Instructions:
- Push into surface glide; spend no time underwater.
- At first do repetitions with no kick to glide for 3 to 4 seconds only. That is enough.
- If more time to concentrate is desired, use gentle vertical flutter kick to just keep legs up (forward movement is not necessary).
- Stop and stand for breath, to regain momentum, or if toes touch bottom.
Drill: Superman Position with Single Arm Movement
Purpose: Stability and Recovery
Focal Points:
- Hold The ‘Pilates Ball’
- Elbow Circles
- Swing Elbows Wide (from hip to ear)
- Lazy Forearm
- Drag The Fingers (behind the elbow)
Additional Instructions:
- Push up to the surface and glide; spend no time underwater.
- No breathing. Stand to breathe.
- Elbow will be at the surface, the forearm will remain underwater completely.
Drill: Superman Glide to Skate Position
Purpose: Balance, Alignment, Passive Streamline
Focal Points:
- Weightless Head
- Laser Lead Spine
- Rotate on Laser Lead Spine
- Rotate to Low Angle (less than 45 degress)
- Back Hand Deep in Pocket
- Lead Arm on Track
- Legs Hidden Behind
Additional Instructions:
- Push up to the surface and glide; spend no time underwater.
- Start in Superman, 2 seconds to check position, then switch to Skate.
- At first do repetitions with no kick to glide for 3 to 4 seconds only. That is enough.
- If more time to concentrate is desired, use gentle vertical flutter kick to just keep legs up (forward movement is not necessary).
- Use a gentle, vertical flutter kick (a horizontal kick means you are using legs to hold angle, rather than core muscles).
- Stand and restart when you can’t maintain momentum with an ‘unruffled’ kick.
Drill: Spear Skate
Purpose: Stability, Active Streamline, Switch Point
Focal Points:
- Use Skate Position Focal Points, and
- Hand comes up on track
- Pause spear hand across from opposite elbow
- Pause with palm facing your face
- Pause spear hand at Target Depth
Additional Instructions:
- Do several repeats on Skate Position LEFT side. Then change to RIGHT side.
- Bring hand forward to Switch Point 3 times on one side.
- Pause 3 seconds.
- Move slowly and smoothly to test complete body control.
- Stop to breathe, or use Interrupted Breathing.
Drill: Spear Switch
Purpose: Stability, Active Streamline, Switch Point, Switch Timing
Focal Points:
- Use Spear Skate Focal Points, and
- Aim The Wrist (keep fingers soft)
- Spear Straight to Target
- Spear Smoothly (don’t punch or stab quickly)
- Torpedo Head
- Hip Drives The Spear
Additional Instructions:
- Do several repeats on Skate Position LEFT side. Then change to RIGHT side.
- Bring hand forward to Switch Point 3 times on one side.
- Pause 3 seconds at Switch Point.
- Move slowly and smoothly to test complete body control.
- Stop to breathe, or use Interrupted Breathing.
Drill: Swing Skate
Purpose: Recovery, Stability, Switch Point
Focal Points:
- Elbow Circles
- Swing Elbows Wide (from hip to ear)
- Lazy Forearm
- Drag The Fingers (behind the elbow)
- Ear Hop
- Mail Slot Entry
Additional Instructions:
- Start in Skate Position LEFT side.
- Push up to the surface and glide; spend no time underwater.
- Swing 3 to 5 times on one side. Stop, breathe. Then start on RIGHT side.
- No breathing. Stand to breathe.
- On swing the elbow will just touch the surface, and the forearm will remain underwater completely.
Drill: Swing Switch
Purpose: Recovery, Stability, Switch Timing, Entry
Focal Points:
- Use Focal Points from Swing Skate, and
- Spear straight to Target
- Aim The Wrist (keep fingers soft)
- Spear Smoothly (don’t punch or stab quickly)
- Send Energy Forward (not downward)
- Hip Drives The Spear
Additional Instructions:
- Swing arm 1 time, the PAUSE for 3 seconds Switch Point.
- Switch carefully to perfect Skate on opposite side.
- The topic ‘TI Freestyle Drills – Superman, Skate, Spear, Swing’ is closed to new replies.