long, by giving you a visual cue for when to make the switch.
Follow this sequence:
1. After the movements of UnderSkate feel like a "no-brainer," move to the full drill. Start as in Drill #6, but when you see your hand under your nose, keep moving it forward to full extension as you roll (switch) past Sweet Spot on the other side.
2. Take at least three yoga breaths (relax, normalize your breathing, and get your bearings) as you check your balance and make sure that you are in Sweet Spot again. Then, swivel to Nose Down/90.. .pause.. .and repeat in the other direction.
3. The basic movements are simple, but the opportunities for refinement are many. Practice these focal points, one at a time:
• Be patient. Don't switch until you see your hand under your nose.
• Finish the switch by rolling past your Sweet Spot. Reinforce this by switching as if you were planning to breathe with your belly button; your head just goes along for the ride.
• Stay connected as you switch: When you see your hand, move arm, head, and torso as a unit.
• Stay slippery: Switch through the smallest possible hole in the water.
• Focus on doing the drill as quietly as possible. This will help you do any drill more fluently and economically.
• Final step: Pause your kick at the moment you see your hand and switch. Resume gentle kicking once you're back in Sweet Spot.
Drill #8: Double UnderSwitch
Why we do it: Switch drills teach powerful, coordinated, effortless movement of the core body. Multi-Switch (2 or more switches) drills introduce swimming rhythms (steady, rhythmic core-body rotation) to these movements, but retain pauses in the Sweet Spot, to allow time to regroup, evaluate your practice, and make fine adjustments.
Follow this sequence:
1. Start as in Drill #7 but do two Switches before pausing in Sweet Spot again.
2. After you roll to the Skating position, pause to check your head and extended-hand position, then sneak your hand forward.
3. Wait to see your hand before both switches. Keep your head "hidden" and look directly at the bottom through both switches.
4. Finish in Sweet Spot and breathe three times before rolling to nose-down again.
5. Start the next length on your other side: Look down...see your hand... Switch... glide a moment... see your hand... Switch... Breathe in your Sweet Spot.
6. Practice on both sides until you feel yourself gliding effortlessly in balance.. .and until your Switch timing is consistent.
Drill #9: Triple UnderSwitch
Why we do it: This drill will give you even more space to make yourself more Fishlike and learn the feel of a swimming rhythm.
Follow this sequence:
Add one switch to the previous drill. Use the extra rhythm time to feel all of the following:
• Keep your head hidden. Water should flow over the back of your head during all three switches.
• Keep your timing consistent. Switch at the exact moment you see your hand under your nose.
• Extend both hands fully, front and back, then glide just a moment before recovering for the next switch.
• During your glide, feel yourself fully supported by the water. That's the feeling of great balance.
• Maintain a focus on piercing the water, particularly while sneaking your arm and switching.
• When all of that begins to feel somewhat natural, see if you can pause your kick during the three switches...Pick it up again in Sweet Spot.
• Finally reduce the glide between switches. Roll your body a bit less and keep the rear hand moving (no pause at your hip), to increase rhythm.
Lesson Two Practice Plan
The movements and coordination were relatively simple in the first two lessons. Lesson Two involves more complex movements, though we've presented them in a way designed to ease your learning curve. More complexity brings more opportunity for confusion. Simplify by doing two things: 1) Allow more practice time for Lesson Two before advancing to Lesson Three and 2) spend a bit more time on focused practice of each
Follow this sequence:
1. After the movements of UnderSkate feel like a "no-brainer," move to the full drill. Start as in Drill #6, but when you see your hand under your nose, keep moving it forward to full extension as you roll (switch) past Sweet Spot on the other side.
2. Take at least three yoga breaths (relax, normalize your breathing, and get your bearings) as you check your balance and make sure that you are in Sweet Spot again. Then, swivel to Nose Down/90.. .pause.. .and repeat in the other direction.
3. The basic movements are simple, but the opportunities for refinement are many. Practice these focal points, one at a time:
• Be patient. Don't switch until you see your hand under your nose.
• Finish the switch by rolling past your Sweet Spot. Reinforce this by switching as if you were planning to breathe with your belly button; your head just goes along for the ride.
• Stay connected as you switch: When you see your hand, move arm, head, and torso as a unit.
• Stay slippery: Switch through the smallest possible hole in the water.
• Focus on doing the drill as quietly as possible. This will help you do any drill more fluently and economically.
• Final step: Pause your kick at the moment you see your hand and switch. Resume gentle kicking once you're back in Sweet Spot.
Drill #8: Double UnderSwitch
Why we do it: Switch drills teach powerful, coordinated, effortless movement of the core body. Multi-Switch (2 or more switches) drills introduce swimming rhythms (steady, rhythmic core-body rotation) to these movements, but retain pauses in the Sweet Spot, to allow time to regroup, evaluate your practice, and make fine adjustments.
Follow this sequence:
1. Start as in Drill #7 but do two Switches before pausing in Sweet Spot again.
2. After you roll to the Skating position, pause to check your head and extended-hand position, then sneak your hand forward.
3. Wait to see your hand before both switches. Keep your head "hidden" and look directly at the bottom through both switches.
4. Finish in Sweet Spot and breathe three times before rolling to nose-down again.
5. Start the next length on your other side: Look down...see your hand... Switch... glide a moment... see your hand... Switch... Breathe in your Sweet Spot.
6. Practice on both sides until you feel yourself gliding effortlessly in balance.. .and until your Switch timing is consistent.
Drill #9: Triple UnderSwitch
Why we do it: This drill will give you even more space to make yourself more Fishlike and learn the feel of a swimming rhythm.
Follow this sequence:
Add one switch to the previous drill. Use the extra rhythm time to feel all of the following:
• Keep your head hidden. Water should flow over the back of your head during all three switches.
• Keep your timing consistent. Switch at the exact moment you see your hand under your nose.
• Extend both hands fully, front and back, then glide just a moment before recovering for the next switch.
• During your glide, feel yourself fully supported by the water. That's the feeling of great balance.
• Maintain a focus on piercing the water, particularly while sneaking your arm and switching.
• When all of that begins to feel somewhat natural, see if you can pause your kick during the three switches...Pick it up again in Sweet Spot.
• Finally reduce the glide between switches. Roll your body a bit less and keep the rear hand moving (no pause at your hip), to increase rhythm.
Lesson Two Practice Plan
The movements and coordination were relatively simple in the first two lessons. Lesson Two involves more complex movements, though we've presented them in a way designed to ease your learning curve. More complexity brings more opportunity for confusion. Simplify by doing two things: 1) Allow more practice time for Lesson Two before advancing to Lesson Three and 2) spend a bit more time on focused practice of each
Similar Books
