Aquatics Coaching Guide - Special Olympics

Freestyle Lateral Drill
Special Olympics Aquatics Coaching Guide
Created: February 2004
Teaching Aquatics Skills – Squad Level Training
Freestyle Drills
Purpose of the Drill
Show swimmer correct body position in the water during breathing phase of the stroke.
Develop good body positioning in the water.
Develop good breathing skills.
Teaching Points
1. Wearing fins, swimmer lies on his/her side on pool deck.
2. Place bottom arm stretched out in line with the body, palm flat on floor, top arm tight to thigh.
3. Head rests on lower shoulder, face looking to side.
4. Upper shoulder is pointing upward.
5. Practice lying on opposite side.
6. Swimmer uses a scissor kick action with legs in the water.
7. With fins on and using kickboard, swimmer lies on right side (lateral) holding the kickboard with outstretched
right hand.
8. Right ear is comfortable on right shoulder. Left arm is outstretched over left thigh. Legs are straight.
9. Instruct swimmer to start kicking, using a scissor kick action.
10. Ensure that the swimmer maintains a lateral body position with top shoulder pointing to roof.
11. Practice for short distances.
12. Introduce breathing: swimmer performs six kicks, takes a breath, places face in water looking at bottom of pool,
exhales, then turns face out, ear on shoulder. Make sure that swimmer’s body does not roll and their shoulder is
kept pointing up to roof.
13. Repeat for short distances.
14. Repeat without the kickboard.
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