I recently heard back from a coach saying that he just got back from ASCA World Clinic. He was excited and enthusiastic about the changes he wanted to implement after attending this clinic. This coach is a relatively new coach to age-group swimming, with a team that he is able to create a new program and culture. I have spent a little time talking to him about things I do, and he has done so with many other coaches as well.
One thing he wanted to implement was stroke development through progressions. Since I failed to talk about progressions with him and I now realize that after he now plans to implement them, I decided to talk about one of my progressions I use for freestyle development. This progression I use even with my more advanced age-groupers during stroke development phase of my season. I like to go back to basics with them towards the beginning of seasons. (Note: My progressions have changed, and continues to change as I develop as a coach still after so many years.)
Freestyle Kick on Side. It is exactly as it says. I emphasize the position of the lead arm and the head position. I also try to get their kicks to be in their bodyline and not just behind them.
6 Kick Switch. Here they take the previous drill and now add a rotation with a single stroke. Emphasizing the hip rotation from one side to the other. 6 Kicks on side with one stroke followed by 6 kicks on the other side
6 - 3 - 6 Drill. The same as above, but instead of a single arm stroke and rotation between the 6 kicks, now the swimmer does 3 strokes. emphasis is still on hip rotation.
Various forms of catch-up freestyle. Utilizing catch-up freestyle in various forms allows them to now try to time the arms with the hip rotation that they have been practicing.
Regular Freestyle ends this progression.
I have 3 other freestyle progressions that I use, but this one I use the most. Kicking evenly with the bodyline; arm position; head position; rotation from the hips; and timing of the arms, are the emphasis for this progression. The drills only emphasize one or two per drill, and they are added upon throughout the progression.
The great thing about progressions is that you build parts of a stroke, and progress to put them together with other parts. This leads with hopefully a good final result.
I hope this helps anyone looking for a progression or starting point of building their own progressions to better develop strokes.
