Overhead Arm Alignment & Catch Position - Superband 1-Arm Overhead Front Pallof Press

In freestyle, having good body awareness, core stability and upper extremity strength makes it easier for swimmers to develop and refine the skill of lead arm control and transition into the propulsive phase of the stroke.

What does a good lead arm position and control do for you in?
A - Alignment of the entire body on the long-axis (allows for a "sharp" crisp line to develop along the side of the body to feet).
B - Balance of the body in this position (the lead arm briefly balances the body on the long-axis before the arm transitions into a catch)
C - Control of the body as rotation occurs at the hips, ribcage and shoulder aligns the body for optimal long axis rotation.

Superband Only

Superband with Hand-weight or Kettle-bell

The goal of the Superband 1-Arm Overhead Front Pallof Press exercise is to improve the stability single arm overhead reach into lead position and control into the catch position.

Conclusion:  Developing swimmers are often challenge with maintaining alignment, balance and coordination in lead arm and streamline body positions.   By anchoring a Superband behind the athlete, and performing a controlled single arm overhead press, the front chain (hand, wrist, arm shoulder & core) of muscles can be activated in similar manner as seen in the lead arm balance and catch position of freestyle.
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Part II - Starts, Streamline, Short Axis Strokes - Tall Kneeling Overhead Pallof Press

Part II: The Pallof Presses

The Tall Kneeling Overhead Pallof Press helps build core control and shoulder strength typically seen when the arms go overhead into streamline from the start or turns, and with arms during during recovery in breaststroke.

Although the palms are facing in during the video below, a simple sport-specific application would be to keep the hands in overlapped in a streamline position.

Streamline Overhead Arm Position

Breast-stroke Overhead Recovery

Streamline Overhead Arm Position - Start

Conclusion:  Developing swimmers are often challenge with maintaining a strong streamline position off the starts, kick-outs, and breastroke recovery.  The Tall Kneeling Overhead Pallof Press is an excellent exercise to add to a sports performance training program.
_________________________________________________________________

Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Part I - Freestyle Overhead Arm Development - 1/2 Kneeling 1-Arm Vertical Pallof Press

The One Arm "Overhead" or Vertical Pallof Press

For swimmers, upper extremity mobility and stabilization are crucial and the Vertical Pallof Press progression is excellent for preventive or emerging problems, sports rehab of the shoulder and as well as optimizing sports performance.



Core stability with optimal mobility and strength in the shoulder is necessary for optimal technique development and performance in freestyle swimming.

Stability of the Lead Arm into Catch Position

ABC;s of the Lead Arm Position & Body Line 

Assessing the ABC's of movement first.

A - Alignment - static posture in and out of the water

B - Balance - single leg, birddog, plank

C - Control or Coordination - simple arm and limb movement

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A - Assess movement patterns - in this case, the arm reach overhead

B - Build the correct movement - what needs to done to rebuild the correct overhead arm reach pattern

C - Condition the movement patterns with external resistance - in this case, the One arm pallof press

Specifics of the 1 Arm Pallof Press to Freestyle Swimming:

1. aids in kinesthetic alignment of the upper extremity

2. improves activation of the shoulder to the core (oblique muscle chains)

3. improves hand, wrist, and forearm strength during entry to catch position - *altering hand position to palm forward can facilitate a sports-specific transfer.

Conclusion:

Overhead arm mobility, alignment and stability is a basic requisite for health, fitness and sports performance.  Coaches should regularly evaluate their dryland and sports performance routines to insure inclusion of relevant-quality exercises which are capable of fertilizing the growth and development of our athletes.

*Note - Look for the part II section on the Double Arm Overhead Pallof and it's role in dolphin kick, streamline control and short axis strokes.
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

How And Where To Start Your Catch In Freestyle

The Best Dolphin Kick Drill Ever. Period.

The under-water dolphin kick is a major contributor to swim speed following a start or turn, and correlates directly to swimming success.  The term dolphin kicking does not adequately describe the undulation pattern of body that contributes to breakout distance and speed.  Undulation is a smooth, rhythmic pattern of motion that irradiates through the entire body and couples the legs, hips, chest and arms as one unit.

The following video demonstrates the difference between a knee-driven and a "whole-body- undulation" pattern of motion which uses the entire body, and contributes to higher breakout speeds.

Key to the success of a whole body undulation is to use small "quick" chest presses coupled with a "powerful" kick generated from the hips, thighs, legs and toes.

Notice the down beat of the kick is timed to the pelvis
lifting upward (anterior tilt), and the chest press downward 

Restriction in the middle back can hinder the ability to undulate through spine, ribcage and to perform the chest press.  See blog below for limbering the thoracic spine.

5 Simple Pre-Swim Warm-Up Movements

Check-out the video below from SwimLabs.

Practice the Caterpillar Drill and Give it go!
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Solo Swim - Mixed IM & Drill Set with Tunes

If your bye yourself at 5:30 in morning, here's a good training set that integrates IM work, individual strokes, drills, low-rest recovery and some good old 70's & 80's music. 

Check out Boston on Pandora piped through a JAM portable bluetooth speaker on the deck.

Everything is on 15-20 seconds rest with gear change.

3 Rounds:

• Swim 100 free - emphasis is distance per stroke, shoulder blade roll, "jump" breakouts
• Kick 100 free
• Pull 100 free
• Fins Swim Snorkel Free - 100 free (distance per stroke, with exaggerated high shoulder blade rotation during early, mid and late recovery portions)
• Fins Kick on "T" Board w Drill Free - Board in horizontal position with both arms secured with a strong grasp and elbows locked, keep the board angled down about 20-30 degrees below waterline, R. hand moves underneath the board and performs a "high" elbow catch-anchor-elbow "pop" keeping the arm moving in the line of the shoulder, recover with a high elbow and reach over the the front of the board, and switch arms.
• Fins Pull with Paddles Free - 50 regular hand position on paddles, 50 "paddle-grab" grip on paddle (emphasis on early vertical forearm position)
• Swim - 100 IM
• Swim 100 Fly - Drill 25, Swim 25, Drill 25, Swim 25
• Swim 100 Back - focus on body rotation & catch with good scapular-core anchor
• Swim 100 Breast - focus on early narrow catch, vertical forearm, good chest press on recovery, narrow "powerful" kicks, strong pull-outs to middle of the pool.

3000 yards

Give it go!
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Working the Glutes in 3D - TRX Rip Trainer RDL - Mike Reinold

The backside musculature, joints and fascia of the body connects the lower extremity to the hips and torso to make-up the "powerful" posterior chain. Muscle imbalances consisting of tight-weak muscles in the posterior chain not cause movement performance issues, but also expose you to injury.

Two Posterior Chains:
One chain of muscles travel along the same side of the body from the foot to the head (either right or left, or acting together), while another second chain crosses the body from hip to the opposite shoulder.  Both chains function together for integrity of posture and the generation of power during sports and functional movements.

Apart from limbering to improve joint mobility and soft-tissue integrity, strengthening the posterior chain in a single leg stance position is key.

Spiral Line - crossing from R. lower
extremity through hip to L. shoulder

Superficial Back Line - R. & L. chain of muscles
on the same side of the body 

Here is an excellent combination of using a single leg, straight leg dead-lift with an "off-set" load of rotational force.



If you have further questions regarding muscle imbalances in the posterior chain and it's assessed and trained, contact the office (916-683-3900).

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Swimming Freestyle 101: The Catch Part I

The following video demonstrates key principles of freestyle swimming and how to connect body rotation to the catch, anchor and arm pull phases of the stroke.



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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Early Vertical Forearm in Freestyle – Paddle Grab | GoSwim TV

One of the key components to an efficient and powerful freestyle, is establishing the "early vertical forearm" to connect with the largest surface area of water during the arm pull phase. Being connected to the water sounds excellent, but being able to do it. and do it repeatedly can be extremely challenging.

The hand and wrist are traveling under neath the elbow.
The elbow is held high or in-line with underside of the torso.

EVF with R. arm as left arm begins entry. This
is a good example of a front quadrant stroke.

Example of a "high-elbow-hinge" at the
point of the EVF.

EVF with elbow pop and overlap
of the pull arm and entry arm

Here are some things to think about.

To establish an early vertical forearm (EVF), your recovery arm must travel and enter along the path or line of the shoulder. If the recovery arm is out-of-position, the path of motion of the arm will be to narrow or to wide, resulting in compensatory in-and-out movements that'll defeat the ability to establish a EVF.

Keys:

1. Must have appropriate amount of body rotation.
2. Exiting hand on recovery arm must lift from the elbow, establish itself on the imaginary shoulder line or where the shoulder would be if you were lying face down (prone). 
3. Arm entry occurs along the shoulder line with palm facing down and finger-tips flat during reach phase
4. From reach phase, perform flexion at wrist to initiate catch and continue into elbow flexion to establish EVF.  This is referred to as "a high-hinged-elbow".
5. Hand and wrist travel down and elbow "pops" out to the side, allowing arm to travel on the shoulder line. 
6. The elbow is at the depth of bottom of the torso during the EVF and beginning of the pull phase.

The EVF in freestyle allows for maximum pulling surface area, aids in the alignment of the arm pull and creates a better connection with the rest of the body. 

Here is a brief a video from GoSwim TV, showing an alternative use of hand paddles to establish the EVF.

Freestyle – Paddle Grab | GoSwim TV

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Freestyle Swimming Technique Stroke

Here is a nice video overview Speedo of the freestyle stroke.

Pay attention to head position and how it affects posture, line and balance in the water.

Key points:

1. High elbow position on recovery.
2. Connection of the head, arm and trunk with breathing.
3. Alignment of the hand on entry (in-front of shoulder)
4. Overlap of the pulling arm in the front quadrant (overhead) with the recovery arm overhead.  
5. Degree and symmetry of body rotation.
6. Tight kick behind the hips.
7. Pulling along the contour of the body (no excessive outsweep or insweep underneath the body)

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

SWIMMER Magazine Common Freestyle Breathing Mistakes

Here is a quick overview of the "3" most common freestyle mistakes made by beginners from the Davis Masters Swim Coach, Stu Kahn.  

1st. Mistake:  Is over-rolling to the side when taking a breath.  Results in a whole host of problems from legs opening up into scissors causing increased drag, loss of body balance and connection to other parts of the stroke, such as recovery arm position and alignment on entry.

Cue: The body will follow the head, so keep one goggle in the water and head along side the lead arm.

2nd. Mistake: High head position in the water.  As with the over-rolling to the side, keep the head along the lead-arm.

Cue: Look back towards the 5:00 an 7:00 position during the breath, but not forward or to the side

3rd. Mistake: Holding the breath.  Holding the breath is linked to early fatigue due to CO2 build-up. This will definitely compromise your ability to swim further and faster.

Cue: Breath holding and timing of breath.  Don't hold you breath.  Breath in through the mouth during the recovery and breath-out through nose as the head turns into the water.

Also, notice the nice high elbow recovery and arm entry overhead in-line with the shoulder.

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

Freestyle – Head Position | GoSwim TV

Head position in freestyle is a "key" component to overall body posture in water and connection of arms to the trunk during cyclical movements of the stroke. Coach Richard Quick always stressed to his athletes, "posture, line and balance."

Here is a quick review of how to position the head in freestyle from GoSwim.

Freestyle – Head Position | GoSwim TV

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

All Strokes – The Seven Competitive Turns | GoSwim TV

Quality turns in swimming are in integral part to swimming success.  The ability to perform turns in a time-efficient and technical manner is a key component to fast swimming.  The following video should help to outline a step-by-step method for developing your turns.

The following video is from the GoSwim website which is loaded with valuable swimming advice.

All Strokes – The Seven Competitive Turns | GoSwim TV

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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.

How To Improve Flutter Kicking in Freestyle

For most swimmers, learning to flutter kick with correct technique and enough endurance is a demanding task mentally and physically.  Both young and older swimmers alike often get frustrated and either resort to using fins, accept their limitations with kicking or train to improve their flutter kick capacity. I hope for you it's the 3rd choice.  Embrace the challenge!

What is correct flutter technique? 

1. Kick originates at the hips and stabilized by the core.
2. Ankles are loose and the legs remain long.
3. Limited bend in the knee, mostly a "soft or subtle" knee bend.
4. Avoid the "wide" scissor kick that increases form drag, slows the rate and tempo of the kick.
• see photo below
5. The upbeat and down beat should be balanced in amplitude, and be within the contour of the body.
6. Strong lower core, hips and legs allow for adequate force production.
7. Rhythmic hi-tempo of the kick should be maintained for progressively longer durations.

Flexible, long leg & soft knee bend!

Wide or excess scissor kick

Dropped or excessive bend in knee

Some quick ideas to focus on in the pool and dryland.

1. Flexibility training in the ankles and hips (stretching & foam rolling)
2. Core training to help secure the ribcage to the pelvis in a neutral spine (no excess curve in the lower back). 
1. see video below (90/90 deadbug exercise)
3. Strength in the thighs, hips and core (squats, lunges, jumps)
4. Improved endurance capacity (500-800 yard repeat kick sets)
5. Limit fin work for 6-8 weeks to allow for neuromuscular learning & conditioning affects of th flutter kick.

Source: 
1. www.wvwaquatics.com/documents/FasterKicks_and_25s.pdf
2. saycoperformance.com : Why I dislike "flutter kicks"
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Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.