0 Items

How Can We Help?

Lesson for Build The Frame

< All Topics

In the first freestyle fundamental lesson we work on Building The Frame. This lesson will help you establish the first of our Four Essential Features of the freestyle stroke which encompass lengthening, balance and streamline skills.

And, here 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

You may also consider using short swimmer fins to allow you to practice Scapula Slide Position with your legs more supported and the flow of water along your body. This flow of water may provide you with more feedback about how well you are maintaining form and a low-turbulence streamline position.

 

Cues

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 Torpedo

  • ‘Mountain Pose’ (yoga) or ‘Stand At Attention’ (like military stance)
  • Both hands tucked deep into pockets
  • Elbow snug against your rib cage
  • Long spine (as if pulled up by a string)
  • Keep thighs straight behind torso

Cues for Balance Position

  • Cues from Torpedo and…
  • Neutral (aka Weightless) Head
  • Tippy Toes (thighs straight behind torso, toes pointed gently)
  • Arms On Wide Tracks
  • Arm Straight (no bend at elbows)
  • Hands at Target (below the depth of the face)
  • Let arms hang heavy
  • Shoulder blades (scapula) slide outward and forward (but not strained)
  • Keep forearms soft (like a tree branch)
  • Keep fingers soft
Tags:
Article Contents