The Tennis Ball Technique Challenge Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set was to challenge our athletes from a technical standpoint in all strokes.  For the first 75, they swam with a tennis ball in each hand.  As we have posted in the past, this essentially removes the hand as a propulsive surface, encouraging use of the forearms, the kick, and the core for propulsion.   Setting the tennis balls down, we sprinted the first 25 (on a tight interval), paying attention to our cycle count and enjoying the sensation of having use of the hands again.  We followed that up very quickly with a 25 of the same stroke, demanding excellent efficiency and stroke length by asking for the 25 to be performed with 2 fewer cycles than the previous 25.

Tennis Ball IM Technique & Sprint Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set is promote kinesthetic awareness and a better “catch” in all strokes combined with a bit of speed.  We used tennis balls held in the palm of the hand to take away the ability to pull with the hand surface.  Swimmers enjoyed the effect of the tennis balls when they went back to an open hand.

24 x 50
#1-5 are with tennis balls, excellent technique
#6 – no tennis balls, SPRINT!

6 fly @:50
6 back @:50
6 breast@1:00
6 free @:50

Backstroke Set with Tennis Balls

Ryan Woodruff
 
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Head Coach
Lynchburg YMCA

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