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2000 -2002 USAdiver.com All Rights Reserved. |
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Swim
Down Drill
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Chirico
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| 1. Have one diver kneel on ground.
Put both hands overhead, grasping one hand with the other, and
keeping a flat palm facing the sky (or ceiling). Squeeze elbows
over the head, slightly in front of the vertical line. Kneeling
diver should be stretching up, keeping a slightly hollow upper
body. |
2. A second diver (or coach) stands behind the
kneeling diver, and taps the palm of the kneeling diver. This
tap signals the diver hitting the water. The second diver should
continue to tap the palm of the kneeling diver, but not in a
predictable pattern; this way the diver doesn't anticipate,
but simply reacts. |
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| 3. Upon feeling the tap of the standing diver,
(signalling contact with the water), the kneeling diver swims
up and out by bringing their arms down the sides, slightly in
front of their body line. |
4. Kneeling diver follows through, bringing arms
down. Some coaches prefer that the arms come all the way down,
others stop below the shoulders. Diver should maintain a slightly
hollow shape throughout the drill. |
| This drill can also be worked backwards,
by having the kneeling diver quickly raise arms overhead, from
a set position, then grasp palms as if entering the water. |
| Photo Credits: Kneeling
diver, Sheila Priestly, former US Diving Junior National Champion
and Northeastern University Diver; Standing diver, Katie Kelleher,
former YMCA 3-meter champion and Seton Hall University Diver.
Photos taken at Colgate University, Hamilton, NY |
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