Anyone have any good drills/ideas/thoughts for working on streamlining off the wall? I've been concentrating on increasing the power in the dolphin kicks, but I know I need to work on my streamline, too. I know what I'm supposed to do (head down, squeeze ears with arm muscles, hand over hand, etc.) but find my technique falling apart as I tire during the workout.
I'm not very flexible, and find stretching my arms out to where I squeeze my ears sort of uncomfortable, or at least unnatural feeling, even when I'm fresh. That same position becomes more unnatural feeling as my arm muscles tire. I can hold it OK for a little while when I concentrate, but usually after a couple hundred meters I will "wake up" in a pushoff to find my elbws slightly bent and arms away from my head by a couple of inches, which I know is really inefficient.
I've been trying to just "assume the position" at home periodically, and incorporate it into my warmup stretching. I am self-coached, with no video opportunity -- but I know video would show a crummy steamline. I've watched the eeswim stuff, and can clearly see and visualize what a great streamline looks like, but mine's not there. Any thoughts?
Thanks.
you've got to get to where you can
comfortably hold streamline position
where you place each part of your body where it needs to be in a firm yet relaxed position
here's a few things to concentrate on:
Powerful push
toes pointed
legs together
butt tucked / hips rocked forward
stomach flat
arms extended and locked
head neutral (not down)
Glide
sense the moment when to start your kick and to begin your stroke
it's like you're trying to fit your body in the tiniest pipe possible
some people have tight shoulders and it's difficult, straining or impossible to hold streamline position
some people are able to place their arms and shoulders in streamline position and relax.
Phelps appears to have pretty loose shoulders
as part of his pre race ritual
he'll bend over on the blocks and slap his hands behind his back
video taping is handy because you can see what you're doing right and wrong
also watch people who are great streamliners
keep concentrating on better streamlines
powerful pushoff
perfect streamline form
fast full dolphin kicks
here's a few things you can do to improve your streamline:
1) turn even / race off
race people to the flags
2) streamline dolphin kicking for time
12.5, 15, 25, and 50
if you consistently concentrate on great streamlines you'll improve
also remember the rebound effect
the more powerfully you hit the wall the better you'll spring off
some people waste their momentum
good luck
hope this helps
you've got to get to where you can
comfortably hold streamline position
where you place each part of your body where it needs to be in a firm yet relaxed position
here's a few things to concentrate on:
Powerful push
toes pointed
legs together
butt tucked / hips rocked forward
stomach flat
arms extended and locked
head neutral (not down)
Glide
sense the moment when to start your kick and to begin your stroke
it's like you're trying to fit your body in the tiniest pipe possible
some people have tight shoulders and it's difficult, straining or impossible to hold streamline position
some people are able to place their arms and shoulders in streamline position and relax.
Phelps appears to have pretty loose shoulders
as part of his pre race ritual
he'll bend over on the blocks and slap his hands behind his back
video taping is handy because you can see what you're doing right and wrong
also watch people who are great streamliners
keep concentrating on better streamlines
powerful pushoff
perfect streamline form
fast full dolphin kicks
here's a few things you can do to improve your streamline:
1) turn even / race off
race people to the flags
2) streamline dolphin kicking for time
12.5, 15, 25, and 50
if you consistently concentrate on great streamlines you'll improve
also remember the rebound effect
the more powerfully you hit the wall the better you'll spring off
some people waste their momentum
good luck
hope this helps
