The progressive steps for in-pool practice that can be used by coaches to teach DB technique to their swimmers and athletes can be summarized as follows:
- Holding on the rail/gutter - one arm.
- The swimmer's body on it's side, extended arm/hand on the rail, face down, the upper arm resting on top hip, legs kicking to maintain flotation. Nose pointing down.
- Swimmer performs - practices DB technique sequence as taught by the coach, trained in the DBT breathing method.
- Repeat: 6 times on LHS and RHS each.
- Push and Glide (BLV)
- Swimmer pushes and glides from the wall, in a Body Long Vessel position.
- DBT control action is practiced with one arm action, over a distance of 10 yards.
- Repeat: 6 times practicing on RHS and LHS each.
- Super Slow Swimming
- The next phase of DBT drills are performed while swimming in super slow mode (SSS) until swimmer becomes fully competent with the technique.
- Normal and High Pace Swimming
- Finally, swimmer starts incorporating his newly learned DB technique skills in fast swimming modes, until it becomes a reflex action.
- Fly, Br, Bk strokes DBT practices: For full details on the suitable progressive practices for the remaining three strokes, contact Coach Shev.
Post Performance (recovery)
After exercise, practice or a competition; i.e., for instant relaxation, adapt DBT:- Inhale to 4
- Exhale to 6
- As long as the interval duration-rest, or it is necessary (3 min).
