Here are videos to reinforce what we teach our swimmers. They are short, about 2-4 minutes each. * indicates the most important ones to master!

Dryland exercise

1. Ankle flexibility
2. Shoulder: 13-min routine
3. Shoulder: 1-minute dead hang from a bar. Start at 10 seconds then increase a little from there. Benefits and more reading.
4. Strengthen your core!

All strokes

1. * Streamline
   
2. * How to leave the wall: Practice push off
3. Underwater dolphins: Increasing rate
4. Dive and glide
5. Dive sequence #1

Freestyle

1. * Reach full extension
2. Position 11 catch up*
3. Shoulder breath
4. Head position

* For this video, recall the 3 distinct steps that we teach

1. Pull and breathe (arm pull and head roll to breath at the same time)
2. Head down
3. Arm around

Backstroke

1. Start
   
2. Breakout
3. Thumb out, pinky in
4. Shoulder and hip rotation
5. Underwater catch
6. How to stop overreach

Breaststroke

1. A beautiful example
2. Pullout
3. Kick progression
4. Head position

Butterfly

Flip turns

1. The PERFECT flip turn: how Olympic champions pull it off
2. Turns: Underwater dolphins

Open turns

1. Secret for fast open turns
2. How to have the perfect open turn
3. 5 biggest mistakes

Starts

1. Caeleb Dressel's Perfect Starts
2. video
3. video