Alignment and posture
- 5 points in the center of your body to engage
1- pelvis
2- between your pelvis and belly button
3- belly button
4- opening of the rib cage
5- below bra strap, where your sternum starts
* either laying down or standing up you can activate each point on it's own and all 5 together.
- your body has fixed points, blocks (head,shoulders, hips, knees, ankles and toes) everything else in between can be stretched and lengthened, these are your coils. Blocks should always be aligned
- ears should be in line with your shoulders
- ears and shoulders don't like each other, aim to create the most distance between them length wise
- shoulder bones needs to rotate sideways (instead of rolled forwards)
- 3 points made up of your hip bones and pubic bone should remain level and be pointing to wear you're facing
Sculling
Any scull should have constant pressure, there is no recovery, No break between the in and the out. The lower half of the arm is doing the work and working towards minimal movement with the upper arms , they should be 'quiet'
Support scull should have a full range of range of motion. We focused on getting all the way out. We did drills laying on your back and sculling getting the arms to touch the ground each time, while maintaining the arms at 90 degrees, We also did this in the water by doing a pike on the wall (bum on the bottom, back on the wall)
Stationary scull, head first and foot first scull you should never be digging or scooping. Imagine you are moving the same pile of sand back and forth again with sconstant pressure.
Spin scull-
Below is the link to the videos I've shown. The first 5 videos are for spins
https://www.youtube.com/playlist?list=PL2FlOL2VfSfwDEKQV2eKALYolpE5KOItJ