Butterfly Mirror Drill
The image below shows the optimal, underwater arm motion for butterfly. The black lines show the path of the hands. To replicate this motion, stand in front of a mirror with the arms straight and directly above the shoulders. Then perform the 7 steps listed. Move the arms very slowly at first, watching the arms in the mirror. Practice at [...]
Transform your swimming technique with these 3 science-based concepts
Every swimmer wants to swim faster. (No surprise there!) But you may not know that EVERY swimmer – from beginner to Olympian – can improve their swimming by understanding three basic swimming principles based on science and using cues to help remember and follow them. The three principles (presented in non-scientific language) and a few examples of the cues that [...]
What does the index of coordination (IdC) have to do with swimming faster?
The IdC is a measure of arm coordination in freestyle. Specifically, the IdC indicates if the arm coordination is less effective by producing gaps in propulsion or if the arm coordination is more effective by producing a more consistent source of propulsion.
5 Things Your Mother Told You About Swimming Technique
We’ve all grown up with an expression or two seared on our brains. You know what I’m talking about! Expressions like “Haste makes waste,” or “You can’t judge a book by its cover.” There are a few of those sayings that make sense today when thinking about them in terms of swimming technique. (OK –probably not exactly what your mom [...]
Is Your Pre-Race Nutritional Plan Based on Bad Data?
A recent article* by best-selling author, Caroline Criado-Perez, describes a serious gender gap in sport science data: research is based almost exclusively on men. The article included a short list of things that we do not know regarding sex differences between men and women and their different physiologic responses to exercise. One piece of this grabbed our attention: “The general [...]
Can Less Mean More?
Triathletes can maximize their time training in the water by focusing on technique.
How to Stop Shoulder Pain Before Injury
In butterfly and freestyle, the arm entry can be especially stressful. Because of this, adjusting technique elements in the arm entry can make a huge difference not only in a swimmer’s shoulder pain but also in a swimmer’s times.
Is Your Shoulder Pain Caused by Injury or Conditioning?
Swimming through injury pain can delay recovery and in many cases may cause more damage. Swimming through conditioning pain, on the other hand, is part of training. Because of these differences, it is critical to identify the cause of shoulder pain. Characteristics of pain caused by injury are: Localized pain that can be pinpointed at the front of the shoulder [...]
Olympians Are Not Flying Pigs!
When scientific information doesn’t seem useful to coaches or swimmers, they may turn instead to information that is readily accessible, explained in familiar terminology, and which has demonstrated applicability. That information can encourage them to model the fastest swimmers and the most successful teams. For example, the “noticeable” (i.e. obvious) mechanics of an Olympic champion are often modeled. The weakness [...]
