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USA Synchro

eSynchro Tuesday Tip Recap

July 30, 2014, 4:38 p.m. (ET)

eSynchro July Tuesday Tip Recap

Spin More and Spin Faster

Learning how to complete more revolutions for a spin and to spin faster are great skills for increasing difficulty in routines. If you did one or two 360’s in a spin this year, increase it to 3, 4, 5 or more spins next year. Esynchro is offering 50% off coupons again today. Coupon codes are 1FB50%, 2FB50%, 3FB50%, & 4FB50% for 50% off your entire purchase of digital synchro books. 

6 Drills for Spins:
1. Start at your ankles in a good vertical position. Spin one 360 and pause. Repeat the 360’s with a pause for 4 revolutions. Try to complete one full 360 with one press of the arms.
2. Start at your ankles in a good vertical position. Spin continuously at your ankles. Start with 2 or 3 360’s. Then increase to 8 360’s. After you have improved your skills try to spin up to 20 full 360’s with continuous rotation at your ankles. After you have mastered that, work on increasing the speed.
3. Start in a vertical at about mid-calf height. Start spinning and aim for 2 to 4 spins (360’s) before reaching your ankles. Continue spinning at your ankles if necessary to complete 4 360’s. After achieving 4 spins, then add 1 spin at every practice until you achieve 10 or more spins. 
4. Start in a vertical at about mid-calf height. Complete one rapid 360 while maintaining the same height. Return to support scull or overhead torpedo and pause in the vertical. Repeat 3 to 4 times. As your skills progress, add more revolutions.
5. Start in a vertical at maximum height. Complete one rapid 360 while maintaining the same height. Return to support scull or overhead torpedo and pause in the vertical. Repeat 3 to 4 times. As your skills progress, add more revolutions. (This is the same as Drill #4 only working on maintaining maximum height. )
6. Start in a vertical at maximum height. Complete two 360’s while trying to maintain height. The first goal is to complete the two 360’s above mid-calf. Then aim for completing 2 360’s above the knee. 
Technique Tip: Keep both arms above shoulder height as you spin. The arms should be around your head. When you pull one or both arms towards your hips, you pull yourself down underwater.

Water Agility

Agility is the ability to be quick and graceful, changing body position and direction efficiently and rapidly. In synchro, agility in the pool is the key to performing quick moves and pattern changes in routines. Below are a few Water Agility Drills to work on speed and efficiency in the pool.
1. Kick and Eggbeater Agility
2. Torpedo and Boost Agility
3. Backstroke and Ballet Leg Agility
More at www.esynchro.com
Set counts for each agility drill. As you become more efficient, speed up the tempo of the counts. Train agility in the offseason so you can increase the tempo of your routines next season!

Agility

Agility is the ability to be quick and graceful, both necessary for success in synchronized swimming. Agility is the ability to change the body's position and /or direction efficiently and effectively, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes strength, and endurance. 

Agility Ladder Drills
Start with the simple drills and move on to more complex foot patterns over time.
1. Right/ left foot into each square. Then repeat starting with the left foot.
2. Lift one knee high as you repeat the right/left drill.
3. 2 foot hopping in each square- forward and sideways

Create your own agility steps, lay out 2,3 or 4 ladders in a pattern on the ground for more variation and difficulty.

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