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2021/10/13 Lesson 1: Introduction to Forming the Streamline Shape
Introduction to Form Streamline Shape
Lesson Review of Form the Streamline Shape
Below is the outline of the drills and attention cues, with links to video demonstrations of the drills. The following lists of activities and the lists of cues may contain more items than you experienced in your lesson. The instructor will watch the time and your pace of learning and choose a certain sequence of activities and the few most relevant cues for you to work with.
Drills for Streamline Shape:
- Standing rehearsal for Streamline Position (aka Skate Position)
- Balance Position To Streamline Position
- Streamline with 1-Arm paddle
- Streamline To Streamline (aka Streamline > 1 Stroke > Streamline)
Cues for Streamline Shape Drills:
To help you pay attention, interpret and send commands to particular parts of your body your instructor gave you a selection of cues in each drill. There are more cues on the lists below than you were given in your lesson, as the instructor chose a few to get you going, without overwhelming with too many details. You may be able to figure out the meaning of the others you were not originally exposed to.
- Cues for Balance Position and…
- Lead Arm stays on Wide Track
- Head Stays Anchored (it does not turn with torso)
- Back hand tucked deep into pocket (keep arm underwater)
- Low Rotation Angle (rotate just off your stomach)
- Press Streamline Side down from Armpit and Hip (as if shifting weight to that side)
- Lift “pocket” side from the hip
- Seat Belt Rotation (Press Streamline Side Armpit down, Lift ‘Pocket’ side hip
Practice Set for Form the Streamline Shape
Skills to Develop:
- To maintain balance skills and…
- Hold long, straight, firm Streamline, from fingers to ankle
- Hold low, stable rotation angle
You want to feel long, straight, sleek and stable at a low-rotation angle in Streamline Position. Along with the sensations from Balance skills, you want to see that you can slide parallel to the line on the bottom of the pool and to slide farther, more easily, the more streamlined and stable your body is. Sliding in Streamline for 6 seconds with these positive feedback signs is a good goal to work towards.
Choose 2 or 3 of the cues from the lesson to work on today.
Then, for each cue, work through these activities, as far as you can go successfully. Take one cue and work through the list. Then take the next cue and work through the list again, and so on.
- Review, Rehearse, and Practice Lesson Drills and Cues
- 4x on each side Balance Position To Streamline for 6 seconds (time of comfortable breath hold)
- 4 rounds of starting in Balance Position for 1 second, then Streamline Position for 2 seconds, then underwater paddle 4 strokes
- 4 rounds of starting in Balance Position for 1 second, then Streamline Position for 2 seconds, then take 4 above-water strokes
If you’re curious to explore more cues and drills for Forming the Streamline Shape, visit the Freestyle Fundamentals Course Page, under Lesson 2: Form the Streamline Shape, Lesson Review and Practice Set.
Introduction to Interrupted Breathing
Lesson Review of Interrupted Breathing
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