TI Freestyle Drill Sequence PMF

The TI Freestyle Drill Sequence as shown in the Perpetual Motion Freestyle DVD.

**

TI Drill Positions and their training purpose.

SUPERMAN GLIDE

  • Introduces Fore/Aft Balance

SKATE POSITION

  • Introduces Rotational Balance
  • Introduces Passive Streamline position

BREATHING

  • Interrupted Breathing- relaxed breathing position for drills
  • Integrated Breathing- relaxed, seemless breathing position during whole stroke
  • Bi-lateral Breathing- relaxed balanced breathing with equal skill on both sides

SPEAR SWITCH (Under-Switch)

  • Introduces Active Streamlining- the transition between Streamline positions
  • Requires maintaining Rotational Balance
  • Introduces the timing of core rotation
  • Introduces the Arm Extension to target
  • Introduces relationship of Toe Flick to Hip Thrust to Arm Extension
  • Introduces 2-Beat Kick

2-BEAT KICK

  • 2-Beat in Superman Position- feel relationship between hip-thrust and opposite foot flick
  • 2-Beat in Skate Position- upper hip and lower foot connection, heals breaking the surface of the water

SWING SWITCH (Over-Switch)

  • Reinforces Rotational Balance
  • Perfects Active Streamline
  • Introduces relaxed, compact recovery
  • Perfects timing of core rotation

**

The Focal Points we use to keep our mind concentrating on Quality.

SUPERMAN GLIDE

  • Weightless Head looking straight down
  • Lazer Lead Head
  • Relaxed head, shoulders, arms, hands, fingers
  • Wide Tracks (each arm on it’s own track)
  • Hand Target for the spearing hand (X and Y axis)

SKATE POSITION

  • Pivot on Axis of straight spine
  • Lengthen the body
  • Lead arm on track (Left arm track and right arm track)
  • Lead hand on target
  • Torso angles at about 30° (back of shoulder exposed to air)
  • Trailing hand tucked in thigh
  • Minimal kick, legs hidden behind body

BREATHING

  • Head remains resting in the water, Lazer Lead pointing straight down the lane
  • Smallest Face- in Interrupted Breathing
  • Split The Face- in Integrated Breathing

SPEAR SWITCH (Under-Switch)

  • Shifting weight without disrupting balance
  • Recovery arm bent at 90°, paused at side of forehead
  • Imprinting switch point at ear
  • Hip-thrust to drive spear hand forward
  • Patient Arm- lead arm remains relaxed until switch point

SWING SWITCH (Over-Switch)

  • Swing elbow wide, not high, along the scapular plane
  • Elbow leads the Swing motion forward
  • Forearm, hand, and fingers hang lazily
  • Elbow swings as far as the ear
  • Spear hand is able to paused just past the head ready to enter
  • Spear Hand remains relaxed, sensative to water
  • Spear Hand is driven straight to its target
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