Freestyle - Roland Schoeman Sprint

Important Note to the Viewer

LESSONS: 26 VIDEOS

Head Up Drill Progression

Roland uses this progression to further work on his catch. Starting with head up swimming, with a dolphin kick, then using the same dolphin kick to drive the hands into the catch. Some super slow video to really see all the details in how Roland uses this dolphin movement to overload the hands and get an early catch.

Roland's Catch Progression Drills

Roland's progression for developing the feel and power of his catch: • Single arm scull with center mount snorkel • Underwater recovery freestyle • Paddles and small fins • Power rack Power rack progression • No paddles or fins • Small fins • Paddles and fins

Buckets! - Training

Roland training with the Power Rack system... increasing the resistance and working on power. Just very fun to see the control and the power that it would take to move these buckets.

Freestyle Flutter Kick Underwater

Underwater views of Roland's amazing flutter kick. Constant, and narrow, Roland keeps his kick within the narrow shadow of his body. He also has incredible ankle flexibility, which swimmers can gain through dryland work, as well as training occasionally with fins. The FINIS Zoomer fin is a good example of a fin that demands constant activity from the legs.

Freestyle Head Position

Focus on Roland's stable head while sprinting in this clip.

Freestyle - Head On Under Water

Roland swimming directly at the camera. Look at his rotation, extension and head position.

Freestyle - Full-Body Sprint

Roland sprinting, showing head position, arm catch, and watch the intensity of the kick.

Freestyle Breakout

This video is intended for coaches to share with their swimmers, to initiate the teaching and discussion of a proper breakout. The breakout is the first stroke of any length, and is extremely important in maintaining the momentum gained from the pushoff. Improper breakouts, like taking a breath on the first stroke, popping up too high, or initiating the first stroke too early, can all scrub off speed, which is very difficult to regain. Roland kicking out and initiating his first stroke in a sprint. Notice how high he gets on the first stroke. What positives does this show, and what negatives?

Freestyle Breath during Sprinting

A head on view of Roland swimming toward the cam. See how little difference there is between a non-breathing, and a breathing stroke.

Freestyle Breath during Sprinting

Roland's breath while sprinting shown from underwater

Freestyle Breath during Sprinting

Can you catch Roland's breath in this clip

BONUS - Slow Motion

BONUS - Slow Motion These clips are meant for coaches to add their own description, explanation, or words they typically use in their own coaching, to enhance the learning process with their swimmers. For those who don't have a coach, watch different aspects of Roland's stroke each time you watch. Focus on his recover, or the breathing on the above water shot. Focus on the extension, catch, or rotation on the underwater shot. Try to imagine what Roland feels while you watch him swim, and then carry those impressions to the pool with you.