NS Practice for Recovery Swing

[Jamee Small]

Practice Set for Recovery Swing

Skills To Build

• Hold stretched, straight, stable Skate Position
• Wide recovery arm swing
• Elbow leads, moves forward continuously
• Momentum builds parallel to surface
• High Elbow at Entry
• Continuous, fluid motion, from Exit to Entry to Skate
• Recovery Arm ‘lifts’ off the torso for a moment, almost weightless

You want to feel your Skate side of the body stretched, straight and stable, while your swing the recovery arm fluidly, without a sense of being rushed to do it because of instability. The more that you use the muscles in your torso to stabilize, the less you need your legs to move around to stabilize.

Focal Points

• In addition to all the focal points for Skate…
• Elbow swings wide
• Hand swings wider (arm draped over a beach ball)
• Relaxed, ‘ragdoll’ forearm and hand and fingers
• Drag the knuckles, the build to just dragging the fingertips (always remain in contact with the water)
• Elbow leads (the hand, until last moment)
• Elbow climbs to High Elbow Entry position

Choose 3 or 4 of the focal points above to work on today.

Then, for each focal point, work through these activities, as far as you can go successfully. Take one focal point and work through the list. Then take the next focal point and work through the list again, and so on.

Practice Set

• 4 to 6x, for each side, Swing Skate for 6 seconds (time of comfortable breath hold)
• 4 rounds of ‘4 to 6x Swing Switch with pauses’

If you feel a good connect between the movement, the focal points and feeling less and less effort need to execute the action, then try removing the pauses at Exit and Entry.

• 4 rounds of ‘4 to 6x Swing Switch without pauses’
• 4 rounds of gradually faster swing, gradually bring forearm out of the water

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