The 1 Up, 1 Down Drill for Breaststrokers

Michael Butler
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How to Do the 1 Up/1 Down Drill

The 1 up/1 down drill is a great tool for learning how to transition from the underwater to the recovery part of the stroke.

This is a great drill for gaining speed. It’s also a fantastic technique drill that can be performed while warming up before a race.

The 1 up/1 down drill involves kicking on your back while staying on the surface of the water. Here are the steps you should follow:

Step 1: Propel off the wall from a prone position, kicking your legs out of the water. Look at the scoreboard.

Step 2: Slowly push your feet back in the water so that you can remain on the surface of the water. Watch the swimmers in the lane next to you.

Step 3: Kick your legs out of the water again while keeping your head dry. Look at the scoreboard.

Step 4: Repeat steps 1 through 3 8 times before resting.

Technique is a personal thing, and swimming is different for everyone. Some people may choose not to push their feet back into the water but rather slowly float up after kicking their legs out of the water. You can choose which method to use, but it may affect the number of times that you perform the drill.

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1 Up, 1 Down Drill for Breaststrokers.

The 1 Up, 1 Down drill is a great swimming drill that coaches use to improve swimmer’s balance while moving through the water. For the breaststrokers, it will improve the ability to flip one’s body rotation over the top of the water. This drill also help breaststrokers extend their breath time in the water with consistent, effective dolphin kicking.

To start this drill, swim with only one arm for as long as you can using the breaststroke dolphin kick. Be sure to count your strokes – one up, one down. After your non-power arm is up, kick your feet forward and start breathing. After you breathe, bring your upper arm and forearm up while your lower arm and hand go down to continue swimming breaststroke.

If your breaststroke endurance is still lacking, perform this drill on only one side to focus on one arm at a time. Perform the drill on both sides of the pool, alternating arms after each length. You will develop proper rhythm and this will keep the drill from becoming boring.