Brendan Hoyer’s Post

The timing of the rotation and the pull is an important skill in freestyle. However, it’s NOT for the reasons that you often hear about. It’s not that the power comes from the rotation, or the core, and or other related concepts. It’s mostly that it allows swimmers to get in better positions and stronger positions and hold them for longer periods of time. It swimmers don’t time the pull with the rotation, it’s much more difficult to achieve a big surface area to move water backward. It’s much more difficult to hold that position throughout the stroke. And it’s much more difficult to use the strongest muscles of the upper body to pull with. But with good rotation TIMING (not how much!), that all becomes possible. Moving the arms fast doesn’t get the job done. Moving the arms fast within the context of effective timing is key.

Bridge the gap between drills and sprinting Bleeding Drills are one of my favourite ways to bridge the gap between drilling portions of speed sessions to the actual sprinting component of a session. Dribble bleeds (video 1) and scissor bleeds (video 2) are 2 of my favourite ways to do this. I find the dribble bleeds a really nice way to emphasise how well the legs exchange in the air, without worrying about any projection to have stride length. As the athlete is starting to open up you can simply hit the ground in a way to start to add more stride length - ideally there shouldn’t be a large change in what is going on through the torso and upper body. Scissor bleeds have a similar idea in regards to the transition into the run - here its a simple bend of the knee to move into regular upright running mechanics. Typically I cue a slight lean forward of the trunk as it gets very easy for an athlete to lean back as the legs swing up to act as a counter balance - Very tough on the mid section to hold this position! 

Here is the 6 cycle pace clock in action. Set up on Pace 10 with the fastest (red) cycle set to 40 seconds. Yellow being 50, green 60, light blue 1:10, pink 1:20 and dark blue 1:30. Having a standard 60 second pace clock on the right allows swimmers to sync with and monitor their times whilst sticking to their set cycle.

You’ve probably never seen this drill before... This is how to turn your hips in the golf swing ⛳ Chapters 0:00 Introduction 0:30 Incorrect standing posture in the golf swing. 1:20 How to check your hip setup position at home. 2:40 Best drill to turn and move the hips properly throughout the swing. 👈 4:15 Hip rotation drill progression. 5:00 Tips to improve hip rotation at home. 👈 5:45 How hip rotation impacts draws and fades. 6:10 Video takeaway. 👈 #golflesson #golfswing #downswing #beginnergolf

When it comes to rotation timing in freestyle, there is one key element that NEVER changes. The body is rotated down during the set-up of the stroke, it ends up flat as the hand passes the shoulders, and then the body continues to rotate up through the rest of the pull. It happens at every speed. If the arms are getting ahead of the rotation, swimmers are going to be in trouble. Getting the timing right is one important aspect of optimizing the pull. Timing can be one of the most difficult skills to improve because it is all about precision. For more about the key skills involved in optimizing timing, check out the article linked below. https://lnkd.in/eWwewrUR

𝐓𝐎𝐏 𝟐𝟎 𝐁𝐫𝐢𝐜𝐤 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 - 𝐏𝐡𝐢𝐥 𝐌𝐨𝐬𝐥𝐞𝐲'𝐬 𝐒𝐩𝐫𝐢𝐧𝐭 𝐃𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐒𝐩𝐞𝐞𝐝 𝐁𝐫𝐢𝐜𝐤 A brick session is a great way to develop your body for the rigors of transitioning from one discipline to the next. This session is excellent for Sprint distance triathletes. https://wp.me/p6ApiZ-aM8

Switching (not stepping) quickly will help as you work to improve your speed. Watch the top leg move first in the first video vs the bottom left lift at the same time the top leg drives down in the second. Sprinting can often be a game of milliseconds #starkstrong #sportsperformance #speed #switch #technique #details #videoanalysis #correction #movementpatterns #trainwithme

I have often have said previously that going through long term rehab with an athlete can be one of the best opportunities to spend an extended period of time developing speed. As much as linear running and building technically sound acceleration and max velocity shapes are of the upmost importance, we can't forget about our change of direction and braking elements. If a strong foundation of linear running mechanics is available to an athlete, change of direction and transitional based movements allow an athlete to have more options of movement available to them on field and provide the +, -, /, X to then allow for an effective acceleration to occur. Here is a few options I have been taking through a football athlete post Achilles rupture repair during a change of direction session. This was completed post movement prep and before the main part of the session exposing the athlete to high demands of cutting and deceleration loads. 1: Bound - Lateral Continuous Double Contact 2: Crossover Step to Base 3: Repeat Banded Deceleration

This is one of my favourite exercises for helping golfers instantly improve the length of their backswing. This movement will help you achieve and maintain more turn. #golfexercises https://lnkd.in/ed-2F84T

Switching (not stepping) quickly will help as you work to improve your speed. Watch the top leg move first in the first video vs the bottom left lift at the same time the top leg drives down in the second. Sprinting can often be a game of milliseconds #starkstrong #sportsperformance #speed #switch #technique #details #videoanalysis #correction #movementpatterns #trainwithme