Practice 1-1

Basic Movements

Watch the videos and learn your posture and movements.

Click the drill name to view the description.

Dryland Rehearsal Introduction

Body Rotation with Both Arms Extended

Body Rotation with Touching Shoulders

Gliding Position (Standing)

Gliding Position (Bending Forward)

Dryland Practice

Practice posture and movement repeatedly while watching the video.

Body Rotation with Both Arms Extended

Body Rotation with Touching Shoulders

Gliding Position (Standing)

Gliding Position (Bending Forward)

Drill Rehearsal

Let's practice the drill in the pool on land.

Click the drill name for a description.

Prone Glide Initial Position

Stretching the Armpits

Engaging the Core

Pool Practice

This is what the pool practice drills will contain.

The previously mentioned drill shows only a sample.

Click the drill name for a description.

Jellyfish

Leaning Forward

Jump

Core Body Glide

Pool Practice Menu

This describes what you practice in the pool.

Download and use the PDF file. A download link is displayed at the bottom left of the PDF window.

Drill description cards, which contain links to drill example videos and drill description videos, are also included.


100MN-W1P1.pdf