has coached National Age Group record holders and Olympic Trials finalists
Over time, drills have a tendency to be repetitive and mundane and eventually lose their effectiveness. All swimmers need consistent work on their technique and continue to learn about all aspects of their stroke.
In the Megs Drills series, 14-time All-American Coley Stickels provides new and creative twists on techniques and drills for the intermediate and advanced swimmers like you've never seen before.
In freestyle, establishing a great catch, with proper body position and a strong kick are the keys to success. In this video, Coley and his athletes demonstrate 20 innovate and creative drills/variations. His main teaching points focus on:
High elbow catch - In all freestyle events, the swimmer has a tendency to enter with an early vertical forearm, with the emphasis being getting the elbow as far out front as possible. Coley Stickels walks you through four sculling drills to set up a high elbow catch. The Tap drill and Retraction drill are examples of freestyle stroke drills that require the fingertips pointing down, emphasizing a high elbow catch. A high elbow catch allows for a transfer of energy forward.
Thumb in toward your bellybutton during the pull - During the pulling phase of freestyle, by bringing the thumb toward your belly button, the swimmer can accelerate the torso past the arm. It starts with a high elbow catch, keeping the fingers down and drawing the thumb toward the bellybutton.
Long high neck with a flat back - Establishing a long high neck allows the swimmer to move on a horizontal plane, keeping the body in balance. By pulling the bellybutton in towards the spine, the swimmer creates a pelvic tilt, creating a hydroplane across the water.
Fast kick - a fast kick is important in freestyle because it keeps the hips high and keeps the athlete moving in the forward direction. Nearly every drill in Freestyle Mega Drills forces the swimmer to execute a fast kick.
Stickels' drills have variety, adaptability, and are easy to work into an existing program. Swimmers looking to gain a better understanding of freestyle and coaches looking to introduce some fun into their workouts without compromising a strict conditioning regimen will love this video.
42 minutes (plus 17 minutes of Individual Medley technique). 2013.