Winning butterflyers move through the water smoothly with perfect posture, and a surging power that is magical to watch. Swimming top caliber butterfly is accomplished by establishing a perfect bodyline, balance, length, power and timing.

Swim Like a Champion - Butterfly takes you `inside the minds' of two of the world's most successful butterflyers: Claire Donahue and Tyler McGill. They are expert clinicians and are proficient at breaking down the components of their strokes in a way that any level of swimmer can understand.

Donahue and McGill dissect the butterfly stroke into components and demonstrate drills to improve whatever is needed for your individual stroke. They articulately teach what they think about in the water and how they make a "connection" between every part of their body to establish the perfect movements necessary for the best butterfly. You will also learn how to bring explosiveness and power to your starts, turns, breakouts and finishes.

Never before has a video been able to capture the intangibles of swimming flawless butterfly in a more explicit way. The use of many simultaneous cameras - including underwater and overhead - give an unrivaled, helpful perspective of what every movement and every stroke should look and feel like! Unscripted insight and candid observations from Donahue and McGill make the time spent with this video as valuable as any instruction you've ever had.

You will view this video again and again. You will begin to feel and internalize what you are doing in the water and will want to watch, compare and incorporate what you see into your own stroke.

Enjoy and "Swim Like a Champion!"

95 minutes. 2014.

Coach Coley Stickels presents ultra creative drills and variations for developing hand speed, proper body position and timing for the breaststroke. At the heart of Stickels drill-based philosophy is that of presenting the athlete with fun, fresh, and challenging drills to help them "etch" a better feel for the critical elements of the stroke.

Stickels' drills center around his key points for swimming efficient breaststroke, including:

• Quick heels on the kick
• High hips on the glide phase
• An exposed lower back as the hands accelerate forward
• Moving the hands forward quickly
• Keeping the body low over water (45-degree angle) before transitioning onto a flat and long line

Stickels' drills are creatively intriguing and range from simple to complex. Each of the drills includes detailed instruction to properly execute the drill but, equally important are the focus points presented. Along with identifying common mistakes breaststrokers make, Stickels offers advice for correcting these errors.

Arm Movement
Learn a variety of drills that isolate the outsweep and insweep. This includes movement pattern work combined with feel work, to enhance the kinesthetic awareness for the swimmer. These arm movement awareness drills are executed with a wide range of leg and body position movements.

Leg Movement
Stickels uses the traditional breaststroke kick, single leg and alternating leg kicks along with flutter kicking and dolphin kicking. These leg movements are paired with a wide variety of arm and body movements that heighten body segment awareness.

Breathing
The breathing movement in breaststroke is key to attaining proper timing for the stroke and attaining an ideal body position. Stickels' strives for his breaststrokers to attain a 45 degree angle at the highest point of the stroke before accelerating into a very flat recovery line with high hips. The drills in this segment feature an array of breathing patterns that allow the swimmer to feel proper head and body positioning for the breath.

Timing
The timing of the stroke is perhaps the biggest challenge a breaststroker faces when attempting to perfect the stroke. These drills uniquely train critical phases that enhance proper timing. The timing of the outsweep, insweep, breath, kick and glide is a skill that takes precision and refinement. Stickels' shows how to coach swimmers to be patient, so the can be felt and learned.

Pull Out
Learn pull out drills that combine to breakdown the initial outsweep, insweep, and the critical timing for the arm recovery with the kick and the breakout position for the first initial stroke.

Stickels is a highly creative coach who understands the techniques and nuances of world class swimmers. The drills in this video will greatly benefit all swimmers by enabling them to develop a heightened feel for the stroke and improve their stroke timing.

54 minutes (plus 17 minutes of Individual Medley technique). 2013.

Coach Onstot breaks his presentation into 14 essential focus areas he feels provides the framework for not only developing a highly successful program but maintaining a high level of excellence year after year.

A few of these essential focus areas include:

• Dual Meet Objectives: Six key concepts for getting the most out of each dual meet from each swimmer and how to maximize dual meets in terms of program development.
• Leadership: Get specific strategies for grooming leaders on an ongoing basis. Defined roles for each class, frosh through seniors. Also includes captain selection criteria and captain responsibilities.
• Goals: Proven strategies for implementing team and individual goals.
• Team Banquet: Create a banquet that generates excitement and a sense of inclusive success for each individual and his/her families - an essential component of Onstott's program success.
• Coaching Staff: See how to organize a staff and to how to delegate various team management responsibilities to each staff member to best enable them to be fully engaged in the program.

Onstott also includes athlete recruitment and retention, club swimming, working with parents, developing a lettering policy and putting athletes on a consistent and obvious path to success.

Included with each of the 14 focus areas is invaluable information as to the why and how of implementation and benefits to the team, coaches, and the overall program. Throughout this presentation, you will see how Onstott's program centers around developing behaviors that breed excellence.

62 minutes. 2011.

In this comprehensive 2-disc presentation, Mark Onstott, one of the country's top high school coaches from legendary New Trier (IL) High School, shares a comprehensive set of essential skills for competitive swimming success.

Onstott begins with a review of several essential competitive skills. This segment includes wall basics for pushoffs, effective streamlining, dolphin kicking and sculling. He shares demonstrations of the four sculling drills that he incorporates, which start out basic and advance in difficulty.

Next, in the Stroke Instruction Segment, Onstott teaches Freestyle, Backstroke, Butterfly, and Breaststroke that each includes a concise and consistent teaching progression. Each stroke segment includes:

• Overview of the stroke
• A seven-drill teaching progression that includes body positioning, recovery, catch, entry, pull patterns and timing and rhythm of the stroke
• Full stroke review
• Common errors and correction

In the Starts and Breakout Segment, Onstott includes complete instruction for the following:

• Forward start technical breakdown; set up, leg angles, hand positioning, take off and entry
• Forward start drills
• Breakouts for each of the forward start strokes: free, fly, breast
• Relay take offs
• Backstroke start lead up progression
• Backstroke start
• Backstroke breakout

• Flip turn overview
• Flip turn drill progression (5 drills)
• Flip turn common errors (8)
• Backstroke turn
• Breast and Fly turn breakdown and instruction
• Fly kickout
• Breast pullout

Each stroke's drill progression is spot on for including the latest stroke techniques and presented in easy to understand terminology. The drills are easy to incorporate for all ability levels!

This is the most comprehensive stroke instruction video on the market. Order now and receive the benefits of this time-tested, Championship-level instruction.

155 minutes. 2011.

Mark Onstott, one of the country's top high school coaches, from the legendary New Trier (IL) High School presents his proven training methods and workout strategies. This DVD offers a comprehensive look into how to plan your high school season, how to organize your team into productive training groups and how to vary workouts during each training cycle.

Part 1: Training and workout strategy

• How to construct a workout
• Planning workouts for the season
• How to create a seasonal calendar
• Overview of the 5 Training Phases from early season through taper
• How to place swimmers in the appropriate training lanes with test sets to determine training groups including tips for dealing with limited space
• Defined training zones with heart rate guidelines and related training distances and intervals

Part 2: Training Phases of the Season
This segment includes goals and specific breakdowns of the duration of each phase along with the type of training that occurs in each phase. Onstott includes invaluable tips for the "intangibles" that take place in each phase of the season, such as when to work in videotaping, start work, team and individual characteristics in each phase of the season and more. Also included are strategies for test sets and types of workouts that characterize each phase of the season.

• Phase 1: Early season #1 no meets (2 weeks with no meets)
• Phase 2: Early Season #2 (weeks 2-4 of season)
• Phase 3: Winter break
• Phase 4: Competition/event specialization
• Phase 5: Taper

Part 3: Program Core Beliefs and Philosophy
In this segment, Onstott details five major areas that are the driving force for his program success.

These areas include:

• Core beliefs (6)
• Philosophy (6 guidelines)
• Responsibilities (5 athlete responsibilities)
• Expectations
• Team goals

This DVD provides you with everything you need to assist you in planning and implementing a championship high school season!

65 minutes. 2011.

This video features a complete breakdown of a season-long dryland program that not only builds strength, speed, and explosive power; it also addresses aerobic capacity and endurance. Along with the physical benefits are the mental toughness benefits and team building benefits derived from this program.

Coach Larry Stoegbauer begins with an overview of the New Trier dryland progam and Dryland Cycles. Each cycle is defined in both content and duration and covers an entire season.

• Endurance
• Hypertrophy
• Strength
• Power

In Part 2: Exercises, Stoebauer shares each of the exercises that he incorporates into his program, demonstrating 60 exercises/variations that include the following strength focus groups:

• Chest
• Back
• Shoulder
• Arm
• Core, front back and rotational
• Legs

This program is characterized by exercises being done with body weight, dumbbells and some free weights. Included are options that make basic exercises more challenging.

Put your athletes in position to succeed by implementing this proven dryland training program.

30 minutes. 2011.

Mark Onstott, one of the country's top high school coaches, from the legendary New Trier (IL) High School presents his proven training methods and workout strategies. This DVD offers a comprehensive look into how to plan your high school season, how to organize your team into productive training groups and how to vary workouts during each training cycle.

Part 1: Training and workout strategy

• How to construct a workout
• Planning workouts for the season
• How to create a seasonal calendar
• Overview of the 5 Training Phases from early season through taper
• How to place swimmers in the appropriate training lanes with test sets to determine training groups including tips for dealing with limited space
• Defined training zones with heart rate guidelines and related training distances and intervals

Part 2: Training Phases of the Season
This segment includes goals and specific breakdowns of the duration of each phase along with the type of training that occurs in each phase. Onstott includes invaluable tips for the "intangibles" that take place in each phase of the season, such as when to work in videotaping, start work, team and individual characteristics in each phase of the season and more. Also included are strategies for test sets and types of workouts that characterize each phase of the season.

• Phase 1: Early season #1 no meets (2 weeks with no meets)
• Phase 2: Early Season #2 (weeks 2-4 of season)
• Phase 3: Winter break
• Phase 4: Competition/event specialization
• Phase 5: Taper

Part 3: Program Core Beliefs and Philosophy
In this segment, Onstott details five major areas that are the driving force for his program success.

These areas include:

• Core beliefs (6)
• Philosophy (6 guidelines)
• Responsibilities (5 athlete responsibilities)
• Expectations
• Team goals

This DVD provides you with everything you need to assist you in planning and implementing a championship high school season!

65 minutes. 2011.

This video features a complete breakdown of a season-long dryland program that not only builds strength, speed, and explosive power; it also addresses aerobic capacity and endurance. Along with the physical benefits are the mental toughness benefits and team building benefits derived from this program.

Coach Larry Stoegbauer begins with an overview of the New Trier dryland progam and Dryland Cycles. Each cycle is defined in both content and duration and covers an entire season.

• Endurance
• Hypertrophy
• Strength
• Power

In Part 2: Exercises, Stoebauer shares each of the exercises that he incorporates into his program, demonstrating 60 exercises/variations that include the following strength focus groups:

• Chest
• Back
• Shoulder
• Arm
• Core, front back and rotational
• Legs

This program is characterized by exercises being done with body weight, dumbbells and some free weights. Included are options that make basic exercises more challenging.

Put your athletes in position to succeed by implementing this proven dryland training program.

30 minutes. 2011.

The Championship Winning Swimming Series with Richard Quick is built upon the principles of Posture, Line and Balance or "Inside/Out" (body core/extremities) philosophies pioneered by one of the world's leading stroke technicians, Bill Boomer. In this swimming DVD, Coach Quick and Milt Nelms present and expand upon the foundations of Posture, Line and Balance that they have successfully implemented at Stanford that apply to all phases of competitive swimming. Nelms starts this information-packed video with a classroom presentation enhanced with remarkable illustrations that clearly lay out the theories that justify teaching, coaching and swimming using the PL& B concepts. Next, Quick takes you on-deck where he explains concepts and demonstrates techniques for achieving proper body positions that can be transferred into the pool. Quick follows with a pool session of drill progressions divided between long and short axis swimming concepts. He begins with the basics of teaching a swimmer to achieve and feel what nis/her own balance point is in the water and progresses to attaining posture, line and balance in proper swimming positions. This video provides the essential information that is the core of the entire Championship Winning Swimming Series.

50 minutes. 2003.

Fast freestyle has truly been the cornerstone of the emergence and continued dominance of Auburn Swimming. In this 4-part instructional DVD, David Marsh shares the swimming drills, skills, and techniques that have guided his Auburn swimmers to unparalleled success!

• Part 1: Begins with a narrative review of the full stroke technique of former Auburn All-American Rada Owen followed by an on deck demonstration/discussion of the components of the freestyle.
• Part 2: 12-drill progression to build the ideal freestyle beginning with establishing core body position and rotation. Marsh adds the arm movement through single arm drills with rotation. Marsh includes a segment of drills using a front snorkel to allow swimmers to focus on arm movement and rotation without having to add the skill of breathing. Part 2 also includes unique drills that help teach a "_ catch-up" stroke designed to achieve the goal of achieving a "high catch position."
• Part 3: Marsh uses a telestrator to give a detailed breakdown of both an elite swimmer and a "mid-level" swimmer's freestyle stroke cycle.
• Part 4: Recap section. The components necessary for swimming faster freestyle are reviewed. Incredible underwater and slow motion footage enhance this exceptional swimming DVD

38 minutes. 2004.

Swim Like a Champion - Distance Freestyle gives all distance swimmers instant access to a never-before-revealed perspective from two of the world's best distance freestylers: Chloe Sutton and Peter Vanderkaay. Top-level racing requires confidence and discipline. Learn how Chloe and Peter thrived on grueling practices and winning races. They will demonstrate for you how they maintain balance in the water using perfect posture and proper stroke mechanics. Watch, listen and learn and you will swim `long and smooth' just like the champions.As expert clinicians, Sutton and Vanderkaay are well versed at demonstrating and explaining the twelve components of fast distance freestyle.

Every stroke you take in practice is preparing you to win your races. Every start, breakout, turn and finish must be learned and maximized. Peter and Chloe will tell you all their secrets of success, from start to finish.

Never before has a video been able to capture the intangibles of swimming efficient, powerful distance freestyle in a more explicit way. The use of many simultaneous cameras - including underwater and overhead - give an unrivaled, helpful perspective of the look and feel of every movement and every stroke!

Unscripted insight and candid observations from the athletes themselves, make the time spent with this video as valuable as any instruction you've ever had!

This DVD is for all swimmers who want to reach their goals of becoming the best they can be. "Swim Like a Champion" is as important to you as your swimsuit and goggles. Thanks to two of the most accomplished distance swimmers in the sport, you now have the opportunity to dissect their strokes, listen to their advice and learn their drills any time you want. You will be studying this DVD over and over again so that you can "Swim Like a Champion!"

63 minutes. 2014.

Richard Quick has earned a reputation for being one of the sport's finest teachers, technicians, and motivators. The success of his swimmers has been directly attributed to their technical training. Quick has coached at all levels from youth to Olympic Gold Medallists. In this insightful DVD series, he provides a resource that shows how young athletes can improve in all strokes, including starts and turns. As a bonus, each DVD contains Quick's "Focus Points for Championship Swimming." This series is a must for any swimmer looking to achieve at a higher level. Let Richard Quick help you become a champion swimmer!

Two-time Olympian Mark Gangloff swims breaststroke with grace, power and patience that makes it look easy. His goal is to be as fast as possible and has achieved it in a major way. If you have a similar goal - this DVD is for you.

In Swim Like a Champion - Breaststroke, Olympian breaststroker Mark Gangloff demonstrates and explains all of the components of the stroke. Viewers will learn the best drills to improve their `feel' for the water. His drills will teach you the pressure points and how to make a connection between every part of your body. You will eliminate drag and generate astonishing smooth-flowing power.

Gangloff is a coach at the University of Missouri and an expert clinician. His technical instruction centers around numerous drills that he has perfected to hone his technique. He also discusses his methods to execute a powerful start, an efficient pullout, a tight and fast turn and how to finish races with a fully extended stroke.

Never before has a video been able to capture the intangibles for successful breaststroke in a more encompassing way. The use of many simultaneous cameras - including underwater and overhead - give an unrivaled, helpful perspective of what every movement and every stroke should look and feel like! Unscripted insight and candid observations from Gangloff makes the time spent with this video as valuable as any instruction you've ever had!

Breaststroke is a complex stroke and there's always more to learn. Thanks to one of the America's most accomplished breaststrokers in history, you will now have your own DVD that you can watch over and over again. If you are serious about being a champion in breaststroke, Swim Like a Champion - Breaststroke is as important a personal possession as your goggles! It's a "Must Have"!

Enjoy and "Swim Like a Champion!"

59 minutes. 2014.

Imagine eliminating time spent developing a plan on your own, remembering what exercises you did last week or figuring out what to add this week. The planning time you'll save by purchasing the Faster Swimming 23 Week Training Program can actually be spent where it counts . in the pool, increasing your speed and sharpening your competitive edge. It features:

• 115+ Swim Workouts that follow a comprehensive plan.
• 46 Dryland Workouts to build strength and power.
• A complete 7 Week Taper
• A full introduction to guide you through the season.

This 23 week season has been document for years and tweaking it as needed based on new ideas and the abilities of my swimmers. The daily yardage amount on the 23 week plan can be tailored to your needs based on the time you want to train.

This program can be adapted to swimming 2-3 or up to 6 times a week, with any yardage amount you desire to swim. The important thing is to follow the regime and do all that is planned.

392 pages. 2010.

In this comprehensive 2-disc presentation, Mark Onstott, one of the country's top high school coaches from legendary New Trier (IL) High School, shares a comprehensive set of essential skills for competitive swimming success.

Onstott begins with a review of several essential competitive skills. This segment includes wall basics for pushoffs, effective streamlining, dolphin kicking and sculling. He shares demonstrations of the four sculling drills that he incorporates, which start out basic and advance in difficulty.

Next, in the Stroke Instruction Segment, Onstott teaches Freestyle, Backstroke, Butterfly, and Breaststroke that each includes a concise and consistent teaching progression. Each stroke segment includes:

• Overview of the stroke
• A seven-drill teaching progression that includes body positioning, recovery, catch, entry, pull patterns and timing and rhythm of the stroke
• Full stroke review
• Common errors and correction

In the Starts and Breakout Segment, Onstott includes complete instruction for the following:

• Forward start technical breakdown; set up, leg angles, hand positioning, take off and entry
• Forward start drills
• Breakouts for each of the forward start strokes: free, fly, breast
• Relay take offs
• Backstroke start lead up progression
• Backstroke start
• Backstroke breakout

• Flip turn overview
• Flip turn drill progression (5 drills)
• Flip turn common errors (8)
• Backstroke turn
• Breast and Fly turn breakdown and instruction
• Fly kickout
• Breast pullout

Each stroke's drill progression is spot on for including the latest stroke techniques and presented in easy to understand terminology. The drills are easy to incorporate for all ability levels!

This is the most comprehensive stroke instruction video on the market. Order now and receive the benefits of this time-tested, Championship-level instruction.

155 minutes. 2011.

This video outlines upper body and lower body conditioning programs specifically designed for divers. Huber discusses the importance of early season physical preparation for diving success and how to integrate conditioning into a weekly program. Elite divers are shown demonstrating each exercise. Particular attention is given to demonstrating plyometric exercises such as box jumps, step-ups, and lunge jumps.

2001 50 minutes.

MD-01537B: with Dr. Jeff Huber,
Indiana University Men's and Women's Head Diving Coach;
2008, '00 & '04 U. S. Olympic Diving Coach,
2005 NCAA National Women's Diving Coach of the Year;
13 X Big Ten Coach of the Year,
8 X US Diving National Coach of the Year
and USOC National Diving Coach of the Year

Dr. Jeff Huber discusses and demonstrates dryland drills divers can practice to learn and improve skills related to springboard diving. Drills that teach specific skills and provide for a quick transfer of learning to actual dives are outlined and demonstrated by elite-level divers. These drills help teach skills such as the forward hurdle, backward press, take-off, come-out, and entry. Drills used here are ones divers can perform without the aid of special equipment.

2001. 43 minutes.

MD-01537C: with Dr. Jeff Huber,
Indiana University Men's and Women's Head Diving Coach;
2008, '00 & '04 U. S. Olympic Diving Coach,
2005 NCAA National Women's Diving Coach of the Year;
13 X Big Ten Coach of the Year,
8 X US Diving National Coach of the Year
and USOC National Diving Coach of the Year

This is a great resource for coaches and divers to carefully review the specific mechanics for all aspects of diving. Elite divers demonstrate the forward hurdle, backward press, forward entry, backward entry, and all the voluntary and optional dives that are performed in competition. Each demonstration is accompanied by a brief discussion of the main points of focus.

2001. 34 minutes.

Turn your limitations into championships! As Sam Freas puts it, "The art of coaching is to make the best of what you have."

Coach Freas started the swimming program at Oklahoma Baptist in 2012. In their first season of competition, Oklahoma Baptist men finished with four NAIA records and a National Championship and the women finished with two event championships and were national runners-up. In three years, the men have wone back-to-back-to-back NAIA Championships, while the women have won two national titles (2014 and 2012).

In this instructional swimming DVD, legendary coach Sam Freas gives you unfiltered access to all aspects of his program, including dry-land training, pool training, mental training, and work in the weight room. Watch as Freas takes you through 3 days of live practices featuring his morning and afternoon routine and showing how he has achieved world-class success both in and out of the water.

IN THE POOL
Throughout both morning and afternoon workouts, Freas emphasizes that good technique is the key to fast swimming. Some of the skills he highlights include:

• Getting "up" on the surface of the water to increase speed
• Fast turns and finishes into the wall
• Breath control and underwater work
• Proper head and hand position
• Correct shape of a kick and foot speed

Freas has his swimmers demonstrate drills on these topics and speak individually about how implementing small changes has dramatically improved their meet performance. His emphasis on proper body position, speed, quickness, and reduced reaction time is highlighted during his explanations, demonstrations and drill work with swimmers. In addition, his use of pulse rate of recovery rather than time intervals for swimming (and dryland exercise) is unique.

DRYLAND TRAINING
Freas takes you through his philosophies on stretching and flexibility, weight training, aerobic warm-ups, and reaction drills. He stresses the importance of incorporating each of these into a swimmer's daily routine to avoid injury and fatigue, lessen lactate buildup, and maximize meet performance. His programs emphasize both aerobic benefit and explosive contraction. This is important because drylands often neglect aerobic work and only include slow contraction, rather than explosive movement and speed of contraction which are needed for swimming success. Swimmers work individually, partnered, and as a group to demonstrate the effectiveness of these skills. Freas provides great strategies to take advantage of dry land and the weight room as a supplement to pool work to optimize a limited facility.

In addition to his focus on proper technique, Freas gives you insight on communicating with athletes at all levels. He discusses the importance of motivational "mental coaching" and how through positive speech and image you can prepare their swimmers to consistently perform at an elite level. The segments from his team meetings provide a wealth of information on how to communicate with a large group of athletes. By incorporating these tools into his programs at Arkansas and LSU, Freas's swimmers achieved seven US records and three world records.

Freas's experience and success in the world of swimming has enabled the Bison to develop a strong swim team with world-class athletes in their first year of NCAA swimming and diving. Coaches building a new program or looking to improve their current program will benefit from his guidance through three days of exemplary workouts and drills.

342 minutes (3 DVDs). 2012.

All Access videos are designed to allow viewers from all over the world to see how successful coaches run their practices in a "live" practice setting. All Access videos allow viewers to see the practices un-edited and in real-time. You will see how top coaches run their drills, interact with their team and staff, how they motivate their team, the cue words they use, the atmosphere of the practice and how practices are structured from day to day. Many coaches visit successful colleges and high schools to watch practice. But if you live out of state or out of the country, visiting another coach's practice can be costly. That's why we created the All Access Practice Series of videos -- to bring the practices to you!

Two swimmers in recent NCAA history, Auburn's Fred Bousquet and Cesar Cielo have redefined fast! Bousquet, is the first person ever to break the 19-second barrier in the 50-yard freestyle, and Cielo broke Bousquet's 50 record and became the first swimmer to break the 41-second barrier in the 100-yard freestyle. These elite swimmers are the featured demonstrators in this sprint series authored by Auburn Head Coach Richard Quick and innovative Auburn Sprint coach Brett Hawke. Coaches Quick and Hawke share with you every aspect of sprint free including stroke, start, turn, breakout and finish technique. This series also takes you into inside Auburn's training program - the cornerstone of Auburn sprint success. Auburn Strength Coach Bryan Karkoska has designed this program for developing explosive speed and power!

Mega Drills for Dryland Training features a refreshing mix of new, unique exercises and traditional exercises that include challenging spins. Coley Stickels teaches and demonstrates exercises with compound movements, many of which are swimming specific and all have a positive carry-over toward developing swimming athleticism.

This program is easy to implement and requires minimal equipment including: pull up bar, TRX or Jungle Gym straps, stretch cords, jumping box and med balls.

With an emphasis on developing core stability and increasing swimming strength, Mega Drills for Dryland Training takes a unique approach to increasing athleticism for the advanced swimmer.

Warm Up - Stickels demonstrates eight dynamic, multi-faceted exercises for his warm up series. These exercises feature low repetitions and are mostly swimming-specific. They include push-ups, somersaults, squats and core development exercises.

Dynamic Push-up Series - Learn 10 different advanced push-up exercises/routines. The emphasis here is on core stabilization, quick and light hands and explosiveness; all essential to developing highly athletic swimmers.

Pull-up Series - Learn 16 challenging exercises that incorporate pull-ups. This series provides a plyometric focus on the lats, forearms and core strength, and affords muscle group variation.

TRX-Jungle Gym Strap Series - Stickels presents 17 multi-dimensional exercises that develop incredible core strength and stabilization, balance, endurance, explosiveness and involve multiple muscle groups working together. The instability of the hanging straps forces the athlete to use a wide range of muscle groups for stabilization.

Cord Series - This series delivers eight unique exercises that offer a wide range of resistive challenges. Stickels combines movements in multiple drills to force core engagement. These drills train the extremities, while simultaneously building core strength and balance through stabilization.

Plyometric and Agility Series - In this segment, Stickels shares three complex exercises (two plyo and one agility) that show how to group short reps of several different exercises into one to train explosiveness and agility. Through this, Stickels demonstrates how creativity can create incredibly effective combinations for training explosiveness.

Stickels' Mega Drills for Dryland Training program exudes imaginative creativity and variety that engages and challenges athletes to improve their core strength, explosiveness, and agility. Coaches or trainers looking to infuse freshness and swimming-specific athleticism into their dryland program will greatly benefit this instruction.

61 minutes. 2013.

Coach Onstot breaks his presentation into 14 essential focus areas he feels provides the framework for not only developing a highly successful program but maintaining a high level of excellence year after year.

A few of these essential focus areas include:

• Dual Meet Objectives: Six key concepts for getting the most out of each dual meet from each swimmer and how to maximize dual meets in terms of program development.
• Leadership: Get specific strategies for grooming leaders on an ongoing basis. Defined roles for each class, frosh through seniors. Also includes captain selection criteria and captain responsibilities.
• Goals: Proven strategies for implementing team and individual goals.
• Team Banquet: Create a banquet that generates excitement and a sense of inclusive success for each individual and his/her families - an essential component of Onstott's program success.
• Coaching Staff: See how to organize a staff and to how to delegate various team management responsibilities to each staff member to best enable them to be fully engaged in the program.

Onstott also includes athlete recruitment and retention, club swimming, working with parents, developing a lettering policy and putting athletes on a consistent and obvious path to success.

Included with each of the 14 focus areas is invaluable information as to the why and how of implementation and benefits to the team, coaches, and the overall program. Throughout this presentation, you will see how Onstott's program centers around developing behaviors that breed excellence.

62 minutes. 2011.

In this comprehensive 2-disc presentation, Mark Onstott, one of the country's top high school coaches from legendary New Trier (IL) High School, shares a comprehensive set of essential skills for competitive swimming success.

Onstott begins with a review of several essential competitive skills. This segment includes wall basics for pushoffs, effective streamlining, dolphin kicking and sculling. He shares demonstrations of the four sculling drills that he incorporates, which start out basic and advance in difficulty.

Next, in the Stroke Instruction Segment, Onstott teaches Freestyle, Backstroke, Butterfly, and Breaststroke that each includes a concise and consistent teaching progression. Each stroke segment includes:

• Overview of the stroke
• A seven-drill teaching progression that includes body positioning, recovery, catch, entry, pull patterns and timing and rhythm of the stroke
• Full stroke review
• Common errors and correction

In the Starts and Breakout Segment, Onstott includes complete instruction for the following:

• Forward start technical breakdown; set up, leg angles, hand positioning, take off and entry
• Forward start drills
• Breakouts for each of the forward start strokes: free, fly, breast
• Relay take offs
• Backstroke start lead up progression
• Backstroke start
• Backstroke breakout

• Flip turn overview
• Flip turn drill progression (5 drills)
• Flip turn common errors (8)
• Backstroke turn
• Breast and Fly turn breakdown and instruction
• Fly kickout
• Breast pullout

Each stroke's drill progression is spot on for including the latest stroke techniques and presented in easy to understand terminology. The drills are easy to incorporate for all ability levels!

This is the most comprehensive stroke instruction video on the market. Order now and receive the benefits of this time-tested, Championship-level instruction.

155 minutes. 2011.

Mark Onstott, one of the country's top high school coaches, from the legendary New Trier (IL) High School presents his proven training methods and workout strategies. This DVD offers a comprehensive look into how to plan your high school season, how to organize your team into productive training groups and how to vary workouts during each training cycle.

Part 1: Training and workout strategy

• How to construct a workout
• Planning workouts for the season
• How to create a seasonal calendar
• Overview of the 5 Training Phases from early season through taper
• How to place swimmers in the appropriate training lanes with test sets to determine training groups including tips for dealing with limited space
• Defined training zones with heart rate guidelines and related training distances and intervals

Part 2: Training Phases of the Season
This segment includes goals and specific breakdowns of the duration of each phase along with the type of training that occurs in each phase. Onstott includes invaluable tips for the "intangibles" that take place in each phase of the season, such as when to work in videotaping, start work, team and individual characteristics in each phase of the season and more. Also included are strategies for test sets and types of workouts that characterize each phase of the season.

• Phase 1: Early season #1 no meets (2 weeks with no meets)
• Phase 2: Early Season #2 (weeks 2-4 of season)
• Phase 3: Winter break
• Phase 4: Competition/event specialization
• Phase 5: Taper

Part 3: Program Core Beliefs and Philosophy
In this segment, Onstott details five major areas that are the driving force for his program success.

These areas include:

• Core beliefs (6)
• Philosophy (6 guidelines)
• Responsibilities (5 athlete responsibilities)
• Expectations
• Team goals

This DVD provides you with everything you need to assist you in planning and implementing a championship high school season!

65 minutes. 2011.

This video features a complete breakdown of a season-long dryland program that not only builds strength, speed, and explosive power; it also addresses aerobic capacity and endurance. Along with the physical benefits are the mental toughness benefits and team building benefits derived from this program.

Coach Larry Stoegbauer begins with an overview of the New Trier dryland progam and Dryland Cycles. Each cycle is defined in both content and duration and covers an entire season.

• Endurance
• Hypertrophy
• Strength
• Power

In Part 2: Exercises, Stoebauer shares each of the exercises that he incorporates into his program, demonstrating 60 exercises/variations that include the following strength focus groups:

• Chest
• Back
• Shoulder
• Arm
• Core, front back and rotational
• Legs

This program is characterized by exercises being done with body weight, dumbbells and some free weights. Included are options that make basic exercises more challenging.

Put your athletes in position to succeed by implementing this proven dryland training program.

30 minutes. 2011.

Larry Stoegbauer, assistant coach for one of the most successful high school swim programs in the US, details some of the strength, power and overspeed training drills he utilizes to create stronger, more explosive swimmers. Building muscle, then strength and then power, these simple drills offer innovative ways to gain an edge in the pool.

Paired with the best-selling High School Coaching Academy series, this program offers an additional selection of time-tested, successful strength, power and overspeed training drills New Trier uses in the pool, utilizing weight straps, power tubes and weights.

17 minutes. 2014.

The Championship Winning Swimming Series with Richard Quick is built upon the principles of Posture, Line and Balance or "Inside/Out" (body core/extremities) philosophies pioneered by one of the world's leading stroke technicians, Bill Boomer. In this swimming DVD, Coach Quick and Milt Nelms present and expand upon the foundations of Posture, Line and Balance that they have successfully implemented at Stanford that apply to all phases of competitive swimming. Nelms starts this information-packed video with a classroom presentation enhanced with remarkable illustrations that clearly lay out the theories that justify teaching, coaching and swimming using the PL& B concepts. Next, Quick takes you on-deck where he explains concepts and demonstrates techniques for achieving proper body positions that can be transferred into the pool. Quick follows with a pool session of drill progressions divided between long and short axis swimming concepts. He begins with the basics of teaching a swimmer to achieve and feel what nis/her own balance point is in the water and progresses to attaining posture, line and balance in proper swimming positions. This video provides the essential information that is the core of the entire Championship Winning Swimming Series.

50 minutes. 2003.

In Championship Winning Freestyle, Richard Quick sets the foundation for his Posture, Line and Balance theme with an on deck discussion/demonstration of the freestyle followed by a full stroke overview in the pool. Quick calls on Coach Nelms to validate the Posture, Line and Balance concepts incorporating Bill Boomer's "inside out" philosophies in an easy-to-understand presentation enhanced by masterful illustrations. With the concept of Posture, Line and Balance clearly defined, explained and illustrated on-deck and in the classroom, Quick returns to the pool where he shares the drill progressions that build the stroke from the core to a full rhythmical stroke. Quick is one of the finest motivators in the world and as the drills are demonstrated, he adds tremendously valuable coaching concepts. The demonstrations are extremely insightful with the inclusion of excellent above and underwater footage. Championship Winning Freestyle is the most comprehensive freestyle instruction ever available anywhere.

54 minutes. 2003.

Beginning with a thorough on-deck discussion of the Posture, Line and Balance concepts as they apply to the backstroke with Coach Richard Quick. Coach Milt Nelms then validates Posture, Line and Balance concepts in the classroom through explanations and exquisite drawings that are sure to enhance your understanding of the concepts. Back in the pool, Quick builds the backstroke in a drill-by-drill progression with demonstrations enhanced with footage shot above and underwater. Quick is not only an expert stroke technician, but also exhibits an amazing degree of energy, motivation and excitement that enhances the learning in this video! Staying true to his "inside/out" philosophy of stroke development, Quick sequences through balance drills related to core body position for the backstroke. Next, building upon the core balance drills, Quick begins to incorporate the extremities as balance tools that reinforce "front quadrant swimming" for the stroke. Quick then shares progression drills that uniquely and sequentially combine the drills into a balanced and rhythmical full stroke within a 25. The drill sequences culminate with a complete look at the full stroke from both a side and head-on.

48 minutes. 2003.

Championship Winning Breaststroke opens with a thorough on deck demonstration of the basics of the stroke specifically showing how Posture, Line and Balance concepts align with the nuances of the breaststroke. In the classroom, Coach Nelm's illustrations of Bill Boomer's "inside/out" theories (core first, extremities last) paint a vivid conceptual picture of the Posture, Line and Balance concepts. In the pool, Quick teaches and coaches drill progressions that will enable a balanced rhythmical breaststroke. The drills/progressions are categorized as: Balance/Undulation Drills - learning/feeling balance above & below the line; Cobra Drills - proper hip movement necessary; Kick Drills - proper kicking technique, stroke timing and conditioning; Wall Drills - incorporate Posture, Line and Balance concepts into the long pull or pullout. All demonstrations are greatly enhanced with the inclusion of both above-water and underwater footage. Championship Winning Breaststroke is the most comprehensive breaststroke instruction available anywhere.

75 minutes. 2003.

Coach Richard Quick begins with an on deck overview of the entire stroke and how the concepts of Posture, Line and Balance are applied to the technique of the stroke. Coach Nelms discusses and illustrates Posture, Line and Balance in the butterfly with a classroom overview of the stroke. Back in the pool, Quick's positive and enthusiastic coaching techniques are evident as he coaches demonstrators the drill progressions that he uses with his team to build the butterfly stroke. Demonstrations are enhanced with footage shot both above and underwater. Drill progressions include: Undulation Drills - to teach balance/proper undulation; Recovery Drills - on-deck drills to enhance a correct recovery; Unnecessary Vertical Movement Drills-designed to keep a swimmer "on the line," and eliminate unnecessary vertical movement; Vertical Drills - kicking and stroke timing. The drill work culminates with full stroke demonstrations with side views and head-on views of a balanced and efficient butterfly. Championship Winning Butterfly is the most comprehensive butterfly instruction ever available anywhere.

54 minutes. 2003.

In Turns for all Strokes, Coach Richard Quick, continuing the Posture, Line and Balance theme, takes you through learning/drill progressions for all competitive swimming turns. Coach Nelms follows with a classroom session where he explains and illustrates just how posture, line and balance are a factor in turns and wall push-offs by explaining and illustrating what he calls the "Power Triangle." Quick begins with a series of drill progressions methodically building long axis turns beginning with freestyle followed by backstroke. Prior to his progression drills to build a long axis turn, Quick first teaches how to spin a fast summersault. He then incorporates the components of the long axis turn with a progression of: Approach, submerging, the summersault, wall set-up, push-off utilizing the power triangle, balance-up and the breakout. For the short axis turns, Quick begins with teaching a backward spin/summersault, the basis of the short axis turn and follows with a progression of: Approach, backward spin/summersault, wall set-up, push-off utilizing the power triangle, balance-up and the breakout. Quick then teaches all of the Individual Medley turns, dividing them by long axis and short axis approach turns. Turns for all Strokes is enhanced with the combination of above-water and underwater footage and is a must for any coach and/or swimmer looking to dominate the walls.

72 minutes. 2003.

In Championship Winning Starts, Coach Richard Quick emphasizes how the Posture, Line and Balance focus can be effectively used when coaching/teaching all aspects of swimming, including starts. Coach Nelm's classroom session lays out how Posture, Line and Balance factor in the forward and back starts with explanation and illustrations that validate the movement sequences necessary for a successful start. In the pool, Quick takes you through sequential lead-up drill progressions to a complete competitive start with breakout. Part 1, The Forward Start, begins with deck-level drills that emphasize entering the water through the "hole" and then progresses to drills on the starting block before finishing with a complete forward start with breakout. Part 2, The Backstroke Start, follows a similar format beginning at the wall with drills from the gutter before progressing to a complete back start with breakout from the block. In both starts, Quick also offers tips on maximizing the speed generated from the dive into the breakout and stroke. Demonstrations are enhanced with slow motion, above-water, and underwater footage.

33 minutes. 2003.

In Underwater Swimming - The Fifth Competitive Stroke, Richard Quick discusses the fact that in many competitive races today, up to 60% of the race can be done underwater! Quick presents drills and skills that will equip you to take your swimmers' underwater capabilities to a new level. This video begins with Coach Nelms in the classroom, explaining with fantastic illustrations just how Posture, Line and Balance are factors in wall push-off set-ups for successful underwater swimming by learning to utilize what he calls the "Power Triangle." In the pool, Quick shares Posture, Line and Balance skill development of body undulation on the front, side, and back positions. He continues with incorporating these skills into drills that are designed to teach swimmers how to successfully use body undulation in their push-offs through full stroke breakouts for fly, back and free. Quick also shares the nuances of "fish swimming," and how to apply it to fly, back and free and then demonstrates the use of several pieces of training apparatus including: Front snorkel, monofin, short fins. Excellent instruction!

41 minutes. 2003.

It's the little things that add up to mean a lot when it comes to Gettin' Better in the sport of swimming. David Marsh is the master at finding ways to help his swimmers go faster. In Gettin' Better, Marsh shares the tips, drills and skills that he used so successfully with his swimmers at Auburn. This entire series includes special Angle Option viewing for choosing between above water and underwater views! This David Marsh instructional series is a "must have" for competitive swimmers of all ages that are committed to Gettin' Better!

Freestyle is the stroke every competitive swimmer must master. Ohio State Coaches Bill Wadley and Bill Dorenkott show you drills to develop the elements of fast freestyle in all of your swimmers, and then add the styles and techniques individual swimmers need to master swimming for every athlete, at every distance.

This presentation begins with a detailed demonstration of how to attain the proper body position for successful freestyle. The common theme that both Coach Wadley and Coach Dorenkott profess is that of finding ways to increase propulsion and decrease drag. Attaining a long position that is stabilized with the core will assist greatly in drag reduction.

To enhance the swimmers feel for attaining an ideal body position while moving in the water, a series of 12 kicking drills are demonstrated to maximize pull in the power zone. Drills for sprint and distance freestylers build core power for every stage of the stroke cycle

The drill progression builds on the kicking and core body series, adding strength and timing in the pull, from catch to recovery. The coaches discuss characteristics of a great freestyler, and adaptations coaches must make for differences in swimmers. Drills develop optimum hand placement, catch, pull, and recovery. An "open arm pit" drill series follows that is designed to train a "full arm full or water" catch position with an open arm pit. This high elbow catch with hip rotation style keeps the pull in the power zone - an out-front, open-armpit pull. This is an essential skill, particularly for sprint freestylers, for establishing an ideal catch position.

Dorenkott and Wadley then follow with an additional 25 propulsion drills that combine to train proper body position while training the catch, pull, finish and recovery. Emphasis is placed on front quadrant (asymmetrical) freestyle with good length and line-up - especially for your mid to long distance freestylers. Included in these drills is a "hip slide" sequence that a hip dominated swimmer can implement to enhance his or her natural stroke tendencies.

In all, nearly 40 drills, skills, and innovations are packed into this presentation that combine to create a highly efficient stroke that enhances propulsion while continuously decreasing drag. The benefit of having two DI head coaches and exceptional demonstrators make this product unique. Underwater footage enhances the instruction.

As a swim coach, I am always interested to find the most up-to-date principles in how to swim the four competitive strokes as efficiently as possible. Coach Wadley and Coach Dorenkotts' Freestyle DVD not only did a terrific job of explaining the techniques used in the freestyle stroke but also they provided excellent freestyle drills to reinforced these concepts. I will be getting the whole set of instructional DVDs, which will be all I need.
- Coach Bod, Houston, Texas

67 minutes. 2013.

Developing the right backstroke kick and body position enables your pull to maximize time and acceleration in the power zone. Ohio State Swim Coach Bill Wadley and Bill Dorenkott share their philosophy and techniques for breaking down and constructing high caliber backstroke - from the kick up.

On-Deck Instruction
Learn how to set up the proper body position and posture for the backstroke. The components of this proper positioning include swimming with a long and neutral neck and a flat back position that is accomplished by engaging the muscles of the core. You will see a series of five body position kicking drills that teach the swimmer to carry proper body position with propulsion from the kick.

Backstroke Drills
In the Backstroke Drills segment, Wadley and Dorenkott present an additional 24 drills:

• Free-to-Back Connection Drill Series - Enables the swimmer to feel the connection of freestyle and backstroke.
• Catch and Recovery Series - Trains the swimmer to maintain speed and power from the recovery into a quick catch position and body rotation.
• Tempo Drills
• Weighted Drills - Enhance foot speed and core stability.

Underwater Technique
Coach Dorenkott teaches four undulation drills that emphasize driving the undulation from the back and chest, rather than just the knees and feet. Dorenkott presents a series of five underwater drills that include breakout drills that teach how to transition from dolphin kick into the flutter kick and how to attain an ideal body position beginning with the first stroke.

Full Backstroke Swimming
Dorenkott and Wadley pull together all aspects of the stroke and demonstrate stroke technique and tempo for the 200, 100, and 50 meter races.

Excellent demonstrations and underwater footage enhance the instruction in this comprehensive presentation. This video not only teaches the main stroke segments but also shows how various unique drills can be used to train the small nuances of the stroke.

82 minutes. 2013.

More than any other stroke, the secret to great breaststroke is to maximize propulsion and minimize drag. Coaches need to analyze every aspect of each swimmer's stroke to look for ways to achieve these goals.

Ohio State Swim Coaches Bill Wadley and Bill Dorenkott take high level breaststrokers through a drill series to build a championship breaststroke. They address the three crucial aspects of the stroke necessary to maximize propulsion and reduce resistance:

• Reduce drag with great body position by lining up the four Hs (hands, head, hips, heels).
• Shorten your time outside the streamline position to maximize acceleration.
• Stay in the Power Zone during the pull with excellent kick and body position.

The Kick
Starting with the kick, Coach Wadley and Dorenkott present 14 kicking drills that create a narrow, fast kick that reduces resistance. This progression of drills begins with the technical aspects of the kick and progresses through breaststroke-specific body positioning with an efficient kick.

These drills assist with:

• Developing hip flexibility which is essential for a great kick.
• Creating an explosive finish kick.
• Maintaining a high center of gravity with a flat back, long neck and weightless arms out front.
• Timing the kick to master the rhythm of the stroke: pull, breathe and then kick.
• Developing foot speed in the kick and feet-together recovery.

Included in this section are advanced skills for the finish of the kick that allow the feet to drop into an ideal glide position following the accelerated finish of the kick.

The Pull
Discover 13 drills that teach and train the pull phase of the stroke. These drills include sculling drills to enhance the feel for each phase of the pull, small pull drills that train the catch, and out-sweep, and full pull drills that train how to properly wrap the corner and accelerate into an ideal glide position. Also included are pulling drills that assist in teaching the timing of the stroke including underwater drills that teach a swimmer to decrease resistance in all phases of the stroke.

The Pullout
Coach Wadley presents a five-phase pullout sequence that begins with how to attain the most efficient push-off, and then adds the arm movement, the dolphin kick phase, the arm recovery, and kick into breakout. Putting the sequence together ends with a fast, powerful, and effective pullout and breakout. Demonstrations of the full stroke include tempo for the 200, 100, and 50 meter distances.

The more than 35 skills and drills presented include invaluable insights from both coaches into successful breaststroke swimming. Underwater footage and expert demonstrations greatly enhance the instruction. Order now!

68 minutes. 2013.

Stop fearing the butterfly! Ohio State Swim Coaches Bill Wadley and Bill Dorenkott show you how to combine technique, precise drilling and repetition to help your swimmers learn to love the power, finesse and rhythm of the stroke.

Coaches Wadley and Dorenkott believe in developing a butterfly stroke with a balanced make up of finesse, power and rhythm with the goal of creating a stroke can become effortless. Their construction of such a stroke begins with establishing a body position that will reduce drag and make it easier for a swimmer to be able to maintain an efficient stroke over a longer period of time.

With the body position established, Coach Dorenkott demonstrates posture cues to help athletes feel the right body line. He proceeds with a series of undulation drills that can be implemented to establish more of a full body kicking action that will help balance the chest press and lift, and the upward and downward sweep of the kick for an even power transfer from core to feet. Focusing first on amplitude, and then on frequency, he shows how to build a balanced and powerful basis for full stroke. Introduction of the arm action follows with Coach Wadley presenting a series of single arm drills that allow the swimmer to focus on that recovery and pull in the stroke. Wadley teaches a low "close to the water" recovery that helps to keep the stroke flatter and more forward focused on the landing. Drills are designed to:

• Develop a kick powerful enough to be heard by the swimmer.
• Create acceleration through the pull
• Develop a quick recovery that does not sacrifice kick power or amplitude

The timing of the breath is crucial for the stroke to be most efficient. Late breathing is a habit that many younger swimmers develop that can become quite challenging to correct. Coach Dorenkott presents two drills that are specifically designed to teach or in some cases re-teach a swimmer to breathe at the proper time. Drills done on land and in the water develop breathing in the power zone of the stroke and a steady, two kick-per-cycle rhythm. Tempo is driven by the speed of the kick first, ensuring athletes keep the body connection.

Coach Dorenkott also presents a unique series of combination drills that are designed to let a swimmer focus on specific critical stroke components, one component at a time before combining them with full stroke swimming. Demonstrations include both male and female swimmers that give invaluable insight into how to best incorporate swimmers individual strengths into the stroke.

These butterfly drills will help swimmers use Power, Finesse and Rhythm to make their butterfly easier and more successful!

64 minutes. 2013.

The biggest improvement gain a swimmer can make may occur in learning how to execute a better start.

Ohio State Coaches Bill Wadley and Bill Dorenkott share effective strategies and efficient techniques that provide stability and reaction readiness for the forward start.

Coach Wadley breaks down the set up for a successful beginning with the pre-block routine. In the break down, Waldley demonstrates how to get the best possible grip on the block you can get.

Block set up is then presented with a detailed explanation of foot position, ideal leg angles, the hand position for grabbing the block and instruction on the hip height and core stability. The "take your mark" position is discussed prior to demonstrations of full forward starts.

The coaches have a variety of swimmers demonstrating multiple forward starts. They also offer detailed instruction and explanation of how best to carry the speed from the dive into the breakout and quickly establish race stroke tempo.

The back start segment includes proper block set up along with strategies that will assist younger swimmers in quicker learning of the skill. A 4-step progression is presented that assists the swimmer in getting the hips over the water for a clean powerful back start. Dorenokott details strategies on how to best carry start speed into the dolphin kick and transition into the flutter kick along with how to attain the ideal body position for the breakout. The teaching cues that Dorenkott present make it easy for both coach and swimmer to understand how to perform in ideal breakout.

In the relay exchange segment the coaches detail and demonstrate the importance of the finishing swimmer coming into the wall in a full extension that will give the takeoff swimmer the best opportunity to have a fast, efficient, and legal exchange. Free relay and medley relay take offs are demonstrated and both moderate and race speed.

50 minutes. 2013.

Teach your swimmers how to properly approach the wall for a turn set up no matter what the stroke.

Ohio State Swim Coaches Bill Wadley and Bill Dorenkott share long axis and short axis turn drill progressions for each of the four competitive strokes. They begin the presentation with freestyle turn instruction that includes two unique flip turn drill progressions that each of the coaches use with their respective teams. These progressions contain over 10 drills that train a swimmer on every aspect of the turn, the approach, execution, wall set up, push off, strategies for getting off of the wall with maximum speed and power and the all important breakout with the timing of the first stroke and how to align the body for a seamless transition into the breakout stroke and establishing race tempo. The technical aspects of the flip turn apply to the backstroke turn.

In the back turn segment, the coaches focus on the importance of the swimmer getting from his or her back to the front and how to accomplish this with a fast, connected rotation and transition into the summersault. Also discussed are strategies in body angle for an ideal push off and underwater travel segment before adding the flutter kick and establishing race tempo.

Similar to the long axis turn segment, the short axis turn instruction for fly and breast include each coach presenting an effective drill progression for these turns. Coach Dorenkott divides the open turn into the front half and the back half and presents a unique progression for each before pulling the entire turn together.

Coach Wadley presents an away from the wall sequence that focuses on executing a "reverse tumble" to generate a tight rotation, something he believes is essential to a fast turn. Both sequences are clearly explained and demonstrated along with full turn demonstrations of each.

In the IM Turn segment, the major focus is on:

• Back to Breast Crossover Turn - The secret to teaching the crossover turn
• Fly to Back - Preparing to maximize the underwater dolphin
• Breast to Free - How to carry your speed through the turn

Teach your swimmers the fundamentals of the turn through effective drill progressions and attention to detail that will lead to championship results.

72 minutes. 2013.