Superman Glide

Use this drill to practice stabilizing your body, which is needed in all 4 strokes.

Grasp the feeling of leaning forward by pushing off the floor while falling forward.

1.       Extend your arms 4 inches outside of the shoulders and 6 inches below the water surface.

2.       Fall forward and shift your weight forward.

3.       Push off the floor when you are about to fall.

4.       Extend your whole body and relax without kicking.

・   Maintain front and back balance by looking down.

・   Stabilize your body by adjusting the depth and width of your extended arms.

Superman Dive

Grasp the feeling of your body's vertical motion, which is important for Breaststroke and Butterfly.

Increase the downward motion by using your arms and the upper body.

Rehearsal

1.       In the standing position, stretch your arms shoulder width.

2.       Open both of your arms 12 inches outside the shoulders while leaning forward.

3.       Open up your chest and face the palms outside.

4.       Loosen your shoulders and move your upper body and arms back to the original position.

In water practice

1.       Stand with your arms stretched in the water, and then fall forward.

2.       Push off the floor. When your body becomes flat, face the palms outside and press your chest to sink.

3.       When your body reaches the deepest point, loosen your shoulder and back to let your body float to the surface.

・   Learn the timing of your body to reach the deepest point and then to float back up to the surface.

・   Use this timing to move your arms for Breaststroke and Butterfly.