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Accusplit Stopwatches
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Training Center

"Aquatic High Jump Drill"
Coach Huseman
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This drill corrects the dreaded "sunken hips."

To begin, you'll need a hollow noodle floatie that has a smooth surface and a 10 foot piece of quarter inch nylon rope.

Thread the rope through the center of the noodle and place the noodle perpendicular across a lane by tieing each end of the rope to the lane line (place the noodle about 6 yards away from the wall).

Place a diving brick or marker on the bottom of the pool directly below the noodle.

You are building an aquatic "high jump".

Have your swimmers put on fins and start at the wall facing the noodle.

Swimmers should push off underwater on their front about 2 or 3 feet deep, starting the dolphin kick action.

When the swimmer gets close to the noodle, the idea is to angle themselves upward so that their hands are headed for the noodle and their head breaks the water just in front of the noodle.

Just as the swimmers hands are about to touch the noodle, they should pull their arms down as hard as they can (all the way to their thighs)

This will create the necessary power to lift their body over the noodle.

Once over the noodle, swimmers should curl their forehead down so that the forehead enters the water first, followed by hips and legs.

Once back under water, swimmers should use a dolphin kick to kick downward.

The next swimmer in line then goes through the same circuit.

The idea is for your swimmers to perfect the arm pull so that they clear the noodle as cleanly as possible (preferably not even touching it).

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