Rollover Drill
The rollover drill is a drill to increase a swimmer's understand of "catch", which is the amount of pressure that the hand exerts on the water during the pull (for a more in-depth description, see the page on sculling.) . It increases the understanding of catch by contrasting the two strokes. In order to properly do this stroke, you must efficiently use catch, and if you do not, this drill will not work properly. With a little tweaking, the swimmer should be able to increase their understanding and usage of catch.
Steps
If you have a strong roll (fast, efficient), you have good catch, and do not need to improve upon it. If you have a struggling roll, you need to work on increasing your catch. This drill is a good one to improve your catch!
Steps
- Push off the wall in streamline position.
- Take three freestyle strokes.
- Rollover to your back.
- Take three backstroke strokes.
- Repeat as long as it takes to complete a 50 (or any distance)
If you have a strong roll (fast, efficient), you have good catch, and do not need to improve upon it. If you have a struggling roll, you need to work on increasing your catch. This drill is a good one to improve your catch!
Works Consulted
Vance, Jim. "Dance With the Water Part 3: Rollover Drill." Active.com. Active.com. Web. 23 Sept. 2014.