Session 1 — Setup & Rotation
Establish the foundation of the stroke. Explore body position, alignment, reach and rotational mechanics to develop the movement patterns that support an effective stroke. This is the “load” part of the stroke execution equation.
Session 2 — The Catch
Examine the reach, positioning and blade-entry mechanics required to establish an effective connection with the water. Develop the body movement and blade control needed to lock into extension and land on the blade without compromising body position.
Session 3 — The Pull
Understand how rotation, body position and coordinated force contribute to the power phase. Train the sport-specific movement patterns that support an effective pull.
Session 4 — The Press
Learn the muscle sequence to fire for effective body mechanics that translate to the water. Strengthen the movement patterns that launch your stroke, de-rotating the body with oppositional power.
Session 5 — The Exit
Develop an understanding of a strong and dynamic finish to transition into the next stroke. Work on the movement control and coordination needed to propel you out of the water and to prepare for the setup.
