NS Practice Set for Entry/Extension and Arm Switch Timing

[Jamee Small]

Practice Set for Entry and Extension, and Optimal Arm Switch Timing

Entry and Extension Skills

• to maintain recovery swing skills and…
• Have the entry arm be pulled in by gravity
• Have the entry arm slide in without a splash, no waves
• Have Lead Arm hold extended position until Entry
• Slide into your best Skate Position

Focal Points

• High Elbow Entry position
• Ski Jump shaped path to Skate
• Entry Arm lines up in front of shoulder, pointing straight ahead
• Extending Arm extends in front of shoulder (wide on track), straight ahead
• Mail slot (fingers, wrist, elbow and shoulder slide through the same hole)
• Slide into long, straight, stable Skate Position
• Low rotation angle at Skate
• Fingers remain soft from entry to extension

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, Slot To Skate
• 4 to 6x, for each side, Swing Skate to Superman for 6 seconds (time of comfortable breath hold)
• 4 rounds of ‘4 to 6x Swing Switch with pauses’
• 4 rounds of ‘4 to 6x Swing Switch without pauses’
• 4 rounds of gradually faster swing, gradually bring forearm out of the water
• 4 rounds of ‘6 to 8x whole strokes’ holding the same focal point (no breathing)

Optimal Arm Switch Timing Skills

Timing is essential to feel the magic of the stroke and the power transfer through the torso between the Recovery Swing and the Catch. Pull too soon and the shoulder muscles are loaded to create the force. Pull too late and momentum from Recovery Swing and torso transference is lost.

• Patient Lead arm
• Controlled and intentional Entry Arm
• Asymmetric Stroke Timing, overlapping arms momentum

Focal Points

• Entry hand lined with opposite arm inside elbow
• Entry fingers brush the surface, Set the Catch
• Wrist punchers water, pop elbow up and outward
• Extend Lead arm as Catch reached hip

Practice Set

• 4 to 6x, for each side, Slot To Skate
• 4 to 6x, for each side, Swing Skate to Superman for 6 seconds (time of comfortable breath hold)
• 4 rounds of ‘4 to 6x Swing Switch with pauses’
• 4 rounds of ‘4 to 6x Swing Switch without pauses’
• 4 rounds of gradually faster swing, gradually bring forearm out of the water
• 4 rounds of ‘6 to 8x whole strokes’ holding the same focal point (no breathing)

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