R10000-Dryland Rehearsal Introduction

You can learn correct body positions and movements for freestyle through dryland rehearsal.

Types of dryland rehearsal

There are two ways to practice dryland rehearsal, based on where you assume the water surface is located.

Standing Position

・ In standing position, you will practice while you stand upright.

・ The water surface is parallel to the wall.

・ This position is mainly used for practicing recovery and breathing while focusing on angled body position and body rotation.

・ This is also used to practice arm movement past the waist towards your legs.

Bending forward poistion

・ In bending forward position, you will practice with your upper body bent over.

・ The water surface is parallel to the floor.

・ This position is mainly used for switch practice since your body posture is similar to when you swim in the water.

・ If your body is not bent forward enough, the range of motion at your shoulder will change and you will not move your arms correctly.

・ Make your back as parallel to the floor as possible.

Steps to learn freesyle

At the Easy level, you will practice the gliding position, switch position, switch movement, and recovery movement.

Gliding position

・ An angled body position with one arm extended is called the gliding position.

・ Swim freestyle easily by keeping a long body position.

Switch position

・ The position just before hand entry is called the switch position.

・ The point where you insert your hand is called the switch point.

Switch movement

・ Changing angled body positions with both hand movements is called the switch movement.

・ Obtain propulsion through the switch movement.

Recovery movement

・ The movement in which you bring your hand forward above the water surface is called recovery.

・ Swim freestyle easily by moving your hand within the shoulder motion range on recovery.

Complete and Continue