Swimming, like any sport, can always be improved with the right drills and techniques. One such drill, developed by Total Immersion, is called the Superman Drill. This swimming exercise is designed to create essential habits that can enhance your swimming efficiency. Read on to learn how you can practice this powerful drill to reduce drag, achieve stable balance, and glide through the water effortlessly.
Understanding the Superman Drill in Total Immersion
The Superman Drill extends your bodyline, allowing you to cover more distance compared to the Torpedo Drill. These repetitions may be brief, lasting around 8 to 10 seconds, but with a strong focus, you can imprint essential sensations and habits, making every stroke more effective.
The drill's simplicity makes it easy to apply new insights to your whole stroke, and it's worth practicing hundreds of times over many months for invaluable insights.
Key Habits Acquired from the Superman Drill
Here are some habits you will develop from the Superman Drill:
1. A weightless, stable head position: The starting point for achieving a balanced body position.
2. An extended bodyline: This increases your support by extending your body over the maximum water surface area and reducing drag. You'll glide farther with less effort, thanks to a lighter body and less drag.
3. Relaxed hands and a wide track arm position: These improve balance and core stability.
4. Calm legs that draft behind your upper body: This reduces drag even further.
Step-by-Step Guide to Practicing the Superman Drill
To get the best results from the Superman Drill, it's essential to practice it correctly:
1. Rehearsal: Start in the Torpedo position. Extend your arms on shoulder-width tracks with relaxed hands. Tuck your tummy and memorize these sensations.
2. Practice: Extend your arms with relaxed hands on wide tracks and glide. Allow your legs to sink as the glide slows and engage your core for a longer glide.
3. Partner Practice: Practicing with a partner can give you additional support and help ensure you are performing the drill correctly.
Remember to take time for self-assessment and mental reset between drills.
Superman Drill Checklist for Success
As you practice, focus on one element from your checklist, such as your head or arm position, core, or legs. Repeat the drill several times, then move on to a new focus area. Assess your body position and strength of focus after each repetition.
Practicing the Superman Drill from Total Immersion can help improve your swimming efficiency by teaching essential habits. With regular practice, you can experience less drag, better balance, and a smoother, more effortless glide.
Remember, practicing the Superman Drill is a long- term commitment. But with patience and focus, the payoff in improved swimming efficiency can be well worth the effort.
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