Take offs are an essential part of beginning swimmers. It takes time away from swimming laps and developing swimming strokes, but it allows them to understand how to leave the wall in any swimming stroke or race.
There are many ways to teach take-offs, but essentially it all ends up being the same. In the beginning I teach the "Ready Position." This position is with one hand on the wall and one hand pointed towards the other wall. Arms are fully extended. Both feet are on the wall, but no heels, as if they are ready to push off. Their torso is rotated so that the belly button is towards the side.
The first take offs will be so the hand goes by the forehead and into a streamline position as they push off the wall. This will get them used to the motion of the hand going by the head. I have many times told the swimmer that they need to "comb their hair" and then get into a streamline.
I move on to have them do everything in steps now. Step number one is to "sink." Step number 2 is to "streamline." Step number 3 is to "push." "Sink, Streamline, Push;" I use this phrase when I go over it with my blue group.
From there you will teach them some of the smaller aspects. Their eyes will remain on the hand on the wall is a big one. "Never look the direction you are about to go," I'll tell my swimmers all the time when we do open turns (which is essentially a take-off from a ready position). I have them feel like they are falling backwards as the hand on the wall goes up and "combs the hair" the body falls backwards as the swimmer sinks into the water.
Teaching the beginnings at the beginning of the season, and then refine throughout the season. That is what we are doing with our beginning swimmers (they should know streamline and freestyle). Don't forget that Streamline work becomes a part of the take-off.
It takes some time away from the workout in terms of laps, but it will pay off when you have swimmers who know how to push on their side and to get rid of the habit of pushing off on their stomach very early.
I do the same thing. The first thing I teach is the 180 position (yes, teaching math too) and I build it from there. I don't think a lot of people realize how much is involved to a proper wall position and push off ....it not only helps with teaching proper wall position on take-offs but sets the foundation for open and flip turns. coach holidae
ReplyDeleteThe take off does develop the foundation of the open and flip turn. I am writing this as a continuation of the blog, rather than a comment back. Young swimmers tend to push off the wall on their stomachs, and the proper take off develops the feeling of pushing off the wall on their side or at least at an angle towards their side. This will result in not just easier and quicker to teach proper turns and transitions, but since they have become more familiar with the proper take off position (not on stomach or back) they have more powerful and effective push offs.
ReplyDeleteBetter push off, less they have to swim, thus making swimming easier. The key to becoming a fast swimmer; make it easy first.