Drills for Thrills:
10-Kick Single Arm Freestyle
by Kris Houchens
 
The 10-Kick Single Arm Freestyle Drill is appropriate for all swimmers of any age, ability and experience levels. This drill is based around the concept of the freestyle arm cycle and is performed by keeping one arm at your side while pulling with the other arm. Swimmers should breathe to the to the side opposite of the pulling arm. 

After pushing off the wall the drill is initiated by taking 10 kicks on right side with the right arm extended in the streamline position. The left arm (non-pulling arm) remains at the swimmer's side. After completing 10 kicks the swimmer should begin the pull with his or her right arm and rotate the left hip down to the bottom of the pool, thus bringing the right hip up towards the water's surface. The swimmer then must recover his or her right arm back to the streamline position while the swimmer again rotates his or her hips bringing the left hip to the surface and pushing the right hip toward the bottom of the pool. At this time, the swimmer may take a breath to his or her left side and then return the head back to a neutral position before starting the next 10 kicks. Repeat the drill on the opposite side.

Things to remember:

• Swimmers should maintain a constant flutter kick, especially during the breath
• The rotation of the hips should be even on both the pulling and non-pulling side, often the non-pulling side is not rotated enough
• Fins are a good solution to help novice swimmers during this drill

Adding 10 kicks to this drill provides an opportunity for swimmers to lengthen their strokes, which allows them to focus on the complete rotation of the hips. If swimmers try to complete this drill too quickly the stroke tends to flatten out, therefore missing the importance of the hip rotation. Each swimmer may only complete three to five arm strokes per 25 yards.

The 10-Kick Single Arm Freestyle Drill helps swimmers understand the relationship between the arm and the hips within the freestyle stroke.

The USMS Coaches Committee, through the On-Deck Coaching Program, offers on-deck coaching assistance for swimmers during warm-ups at USMS National Championship Events and at the annual United States Aquatic Sports (USAS) Convention. Coaches monitor the sprint lanes during the early morning warm-ups at USMS Nationals, giving swimmers start commands and timing sprints or pace repeats if requested. All participating coaches are given a special USMS Coaches T-shirt, great for being recognized on deck.


A link to the above online registration and a PDF with expectations for coaches can be found there. If you have questions, feel free to direct them to Chris Colburn at chriscolburn@gmail.com

We're always looking for coaches! You don't need to volunteer all five days. Just pick a day or days when you can help and sign up! Those of you who volunteer will receive more details via email before you arrive at the meet.

Open Water Coaching from Preparation to Pep Talk
by Randy Nutt: www.aquamoonadventures.com