Dryland Exercises For Swimmers: Arrow freestyle swimming technique

This video is a follow up to the arrow freestyle video we did last time, where I swam a smooth 100 meters in 1:05. If you haven’t seen that video I recommend watching that one first.
If you want to download the workout click here:
skillswimming.com/skillsnt-dashboard
I made this video because some people don’t have a way of practicing the exercises we outlined on the video in the swimming pool. This is also for people who lack coordination, strength or mobility and are more comfortable working on those things outside the water. Just keep in mind that the best way to practice a new technique will always be to actually swim.
Before we go to the routine I just want to announce that we have opened the spots for our San Diego swimming camp in February of 2020. To find out more, go to :
Camp - skillswimming.com/swimming-camp/
You can think of this routine as a buffet of exercises. You can pick and choose which exercises to do. This is because not everyone will be lacking the same things, for example you might want to work on your core strength more than your coordination. We will divide the exercises in 5 categories:
warm up
coordination / muscle memory
core
strength
mobility
Most of the movements you’ll be able to do at home, and some you’ll need a bench, a pvc pipe or broom stick, dumbbells or a pull up bar.
Swim cap - skillswimming.com/product/ris...
AthleanX video on Dips - • Are You Doing Dips Pro...
If you like swimming, you will like our webpage:
skillswimming.com/swimming/
Our favorite Amazon products:
bit.ly/SkillsNAmazon
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/ skillsntalents
Facebook:
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Thanks for watching!
Swim fast!
#swimming #Dryland

[@francescamusngi4397]

Can't think of the best adjective that can give justice to the effort and brilliance of this video! This vid says it all!! Soo creative and sooo helpful!!!! Complete package! Endless thanks, coach!!!!!!!!

[@e.m.5499]

Amazing...absolutely AMAZING! Boy, after watching this I now know I've got a lots of stretching to do. Plus, the exercises you give are excellent. I'm being very serious, I've never seen such shoulder mobility...even your hands are stretched & mobile. Great video!

[@mikect05]

Side angle yoga poses...love it! In yoga we learn not only how and where to hold tension in muscles but also where to "let go". It is natural to hold tension in muscle groups that don't actually pertain to the exercise or pose we are doing- think holding tension in our necks during a warrior pose, very common. When we learn to relax some muscles while we flex others it helps us become stronger where it matters. Awareness of breath is always a great tool to connect to the entire body.

[@mariaevanoloroza1768]

Absolutely amazing workout. Thank you for this and will share to my other friends

[@yazandouleh9088]

Awesome warm up, thanks coach

[@owaldinossafradasilva66]

Excelente! Sou brasileiro, nado a muito tempo e nunca vi uma explicação como está. Parabéns!.

[@ilkercalisir6278]

Wonderful training I have seen ever..👌 Basic.. Obvious(understanding) And Useful.. Thank you much..

[@kriscahya]

I just found this video thanks..gonna show it to my 12 years old son, he managed to the arrow after few days practicing, now I need to show this muscle memory.👍

[@mansoultaiib5592]

Thanks a lot from morroco . Its very helpfull

[@gugy68]

Awesome man. I love your videos. Thanks

[@karissmounir]

شكرًا جزيلا

[@mohamedbadr26]

Thank you I love this exercise

[@riyanagurung2718]

Exactly what I needed!! Thanks man!!!

[@JeffPryor]

Thanks for your Presentation

[@yogalife365]

Excellent video with timestamps to repeat what you want to work on over and over again

[@AdAd-tx6bb]

Thanks for the mobility exercices! I think it is the key after some years without improvement 👍

[@diydiy5883]

Great jobs, thank you for sharing ❤

[@Angel3074]

Thank you!! Very useful!!!

[@karolstankowski6515]

Previous video made me speed up to 1:40/100m pace from 1:55/100m in two weeks, this is crazy! I was seeking for a home training routine to improve technique and mobility and like if you could read my mind this video is uploaded. The thing is that you have a very logical and intelligent way of explaining the most basic and fundamental aspects. Keep it up!

[@SkillsNT]

Thank you! I’m glad the videos are helpful to you!

[@vladastankovic3158]

Hey, I love these exercises even more than swimming!!! :)

[@danielcercasgarcia994]

thanks friend for show this exercises for to be more strong

[@sandwichdepescado6442]

Nice dry-land workout 100/100

[@shark10sx]

Merci beaucoup pour tes exercices et vidéos , très éducatif et super contenu.👌

[@myriamrivera8453]

I've been following for some time your Spanish channel and today I found out that you have one in English! You are truly the best!!! 😃💗

[@rodolfocaballero5324]

Super calentamiento muy completo graciad lo voy hacer para nadar mucho y mas rapidd sin cansarme

[@mikaelholth8768]

weary nice work out, thnx

[@luisgois8846]

Awesome!!!

[@ahmedmoreno2054]

Thanks

[@ksb8518]

Amazing, I couldn't do the broomstick stretch all the way back.

[@lyramed]

Estoy aprendiendo a nadar, por mi problema de columna me lo recomendaron, pero el profesor nunca nos hace ejercicios y veo que es muy importante. Estoy a gusto con encontrarme un canal así, espero mejorar la técnica poco a poco. Saludos.

[@jayeshpokal739]

Thank you so much sir for the knowledge .

[@maurizio7209]

Grazie coach!! I really have to do stretching, very nice video and well explained....👍🏽👍🏽 I ll try to start a routine.. Ciao...love your channel bravi.. The Swiss swimmer 🇨🇭🇨🇭

[@einfachbesserschwimmenalex92]

Nice Trainings Tips for dry land training!! Thanks a lot, keep on going for more videos 👏🏻

[@fartlek1000]

Thanks! Very good explanations! 🙏👌💯

[@fxasesor]

Wow! Excelente

[@vamospensardiferente5831]

Simply amazing, man. I Am your greatest fan.

[@SkillsNT]

The best way to improve your swimming times is to set aside time to work on your technique. Our swimming camp is designed to do just that. And it's not for professional swimmers! Mainly for beginners. In those small groups is where we truly use all of our skills and talents to help you swim faster and smoother, giving you specific advice that only you can use. To find out more click here: skillswimming.com/swimming-camp/

[@javieralcantaramartinez8405]

Amazing! thanks

[@endo9913]

I've got my own set of stretching and strength exercises that I've "borrowed" and some of them are here. I still learned a lot of new ones which I'm looking forward to trying! Great work and thanks for openly sharing.

[@Kim-le5hf]

Wow!! Thanks. This is that I want.

[@steveanderson5802]

Was a bit long, BUT ... great info, and easy to listen too on a treadmill. A lot of useful info on various topics, especially for a newbie!

[@gomarida4230]

nice Video

[@1913adam]

спасибо

[@akramhassan252]

Hello 👋 thanks alot , can u teach us how trade water please same this kind of explains

[@woojenny5216]

Love and respect from Hong Kong.🌺🌷🥀🌻🌻🌻🌻

[@meghdaniellama1604]

Is it ok to do the high elbow or evf catch on a lat pull down machine

[@ushabishnoi9680]

Amazing work out 👍 But if you can suggest or create a video for junior swimmers , it will be more helpful

[@fab6979]

Super💪👌🙏

[@pachangamarrana1]

I just come from athlean x!!! Thanks for everything, friend

[@EunsoonTV]

잘 보고 갑니다.

[@gonzalobenitez5625]

Tienes este video en castellano es muy productivo.exelente

[@olafjacobson1724]

Hello, can You send me the link where I can download the PDF? Thanks!! Your videos are the Best!! Regards from Argentina!!

[@rodolfocaballero5324]

Recomiendo muchísimo las gorras son muy buenas gruesesitas bonitas pero sobre todo utiles

[@ngocvan8421]

muscle memory is the great exercises for freestyle

[@ramammm]

good video on warmup workout and mobility but where is workout pdf ?

[@banana300295]

thank you master! :)

[@MahmoudMosaGmailMosa]

ممتاز

[@alexisreyes4179]

wow now this guy invented a new swimming technique i never heard of . You're incredible

[@SkillsNT]

I just named it 😅

[@alexisreyes4179]

Skills NT Swimming wow great thing you ever did. congrats

[@zaldivaresco]

Hola! Os sigo y me moyivais mucho. Enhirabuena y gracias. Pregunta: en muscle memory das pierna y brazo simétrico, del mismo lado. No debería ser cruzado pie izdo/mano derecha por ejemplo? Gracias por todo!

[@lld623]

bien .les choses sont claires

[@seanleeduncan]

Very cool. Could I pls have a link to the pdf? Thanks

[@chinhvannguyen1685]

Great

[@lld623]

bravo je veux suivi ..

[@danilorsa01]

I would like an opinion: first I am not a professional athlete, but I love swimming. I have bursitis and tendonitis in my shoulder and undergoing physical therapy sessions. The tendons and musculature all preserved. Will I be able to swim again?

[@nooralamfoundation4970]

How I can join your team

[@dreamer7441]

Good job, many thanx. My problem Is the coordination, It comes naturally tò move legs quckly as usual... I tried to have Just 2 kicks but in this case It comes naturally tò move legs simultaneusly like Butterfly movement : :) :) i Need to work on It :( It s not Easy :(

[@leonardoledesma2705]

Consejos para nadar en aguas abiertas?

[@andrewcallus8961]

The link is not active anymore, anyone have the PDF please?

[@niamswim4584]

Sangat bermanfaat

[@sandwichdepescado6442]

If any westerners wondering, it means :" Very useful "

[@SLCreations21]

Hey, the PDF is linking to the pool Arrow-Freestyle-Workout. Thanks

[@tazzzaaah]

Yup, the thumbnail shows the updated workout but the downloaded file is the previous text-only file.

[@Sidonia1]

Very good and helpfull videos! I have a question for the swimmers, can i use this type of workout for my 10 years old son? He is in a competition swimming group. Thank you.😀

[@UnearnedConfidence932]

The link for the workout PDF doesn't work, I get an error message when I try to login to my SNT account to find it, and I don't see it in the app. Is this still available?

[@ChriSvoXaPFS]

Where is the pdf located?

[@megatonhammer4723]

hey not everyone is double jointed like you! Great exercises btw.

[@adamkilledjoe]

Bro, everyone can rotate their shoulders using a stick like in the video. You just need to hold your hands wide enough apart. The less flexible you are the wider your hands will be spaced apart.

[@magyc32]

Where is the PDF?

[@mandinka_language_and_proverbs]

What a bad luck all these times I did not across this channel, But is not too late I finally did,.

[@mariokapler1375]

hello, how do I get the PDF exercises that you describe in the video

[@nestoraced2]

Estoy mejorando el estilo, y miro muchos vídeos y tengo contradicciones, muchos dicen que la patada va cruzada, y usted dice que va con la misma brazada, cuál es la correcta? Ya no sé qué hacer

[@SkillsNT]

Cuando el brazo está estirado la pierna opuesta recién dio la patada. Por eso se dice que es cruzado pero si te fijas bien cuando jalas con el brazo la pierna del mismo lado da la patada

[@arkauff1298]

How many times per week? Should I do these exercises the same day before the swimming training? Thanks!

[@fazilmihralimeshur2657]

👍👍👍

[@yaum1186]

How often in a week should we do this training ? Every two days?

[@davidestebanblasco8990]

I had seen in other tutorials that you had to introduce in the water the opposite leg to the arm

[@SkillsNT]

Yes, when the arm is entering the water, the opposite leg is kicking, but when you start pulling then the leg of the same side should be kicking

[@elementcyclingmultisport931]

Has the link to the pdf file been removed or moved?

[@julianaosorio519]

were you able to find it? I still haven't...

[@FrankP83]

Probably this question has already been asked, however I do it anyway. Why is the movement of the arms and legs coordinated (left leg, left arm) and not alternated (left leg, right arm)? Isn't better to alternate to have a more straight direction of the swim?! Thanks in advance! =)

[@andrekolesnik2376]

In order to prevent side sinking. When doing a movement with e.g. right arm you rotate your trunk from 60 to 90° to the right, if at the same time you make a movement with the left leg, there will be additional rotation to the right, but now with all the body and hence losing balance and control.

[@FrankP83]

@@andrekolesnik2376 Thanks a lot Andre, now is clear =)

[@user-xq6ko1bk6u]

감사합니다. PDF파일은 어떻게 받을 수 있죠?

[@kevin13400]

Think you ! Maybe i Can add "pull over" movment ?

[@user-vs8oy6xm7c]

Нормально

[@robohippy]

Raul, I have one problem with all the different exercise clips you put up. Mostly it is about how do I put all of them into a weekly work out? I know you don't do the same ones every day, and need to mix them up, but how? One other comment about your hand stands. The one against the wall is good, but the one where you walk on your hands, well, you have poor posture, or as swimmers say, poor body position. This is the classical head high, arch in your back that causes dropped feet when swimming and coming up too high on your flip turns. You are looking at your hands by raising your head instead of keeping your head down and looking with your eyes. Seriously considering coming down to San Diego for the workshop, or as I would call it, a play date.

[@kdgr]

👍💪

[@assistant5551]

Better and faster

[@user-eo7qk9yp9y]

🤩🤩🤩🤩😍

[@cesarserrano7632]

No se pueden, ver los ejercicios adecuadamente

[@user-hu7wt4zs5u]

오우 유연성 ㅋㅋ 보는 내가 아프넹 수영은 이 정도 되야 하는 운동인 것인가ㅠ

[@guilhermedelopes]

Nice job! ps: didnt find .pdf

[@mathieubertrand8272]

You need to subscribe to : skillswimming.com/skillsnt-dashboard/

[@user-hp1uw7mi8e]

เรียนโดยใช้เวลาน้อยเทคนิคเยี่ยม

[@CilkBlossom]

watching it on my bed

[@user-mz7jk8id8v]

А у меня не получается 25 с быстрее 14.31 сек

[@가로새롬]

한글자막번역 좀 부탁드립니다 형님 ㅜㅜ

[@irontree4263]

대부분 영상이랑 일치하는 설명들이라서 영상보고 따라하시면 될듯요

[@allglorytoyhwh2023]

There is another way

[@salavatiskhakov1993]

!!!