Banbridge ASC

Banbridge Amateur Swimming Club

[The Race Club @theraceclub]

In breaststroke and butterfly swimming, utilizing your head can genuinely boost your speed. We instruct swimmers to pull their arms wide, elevate their bodies out of the water, and strike forward with maximum force. We like to compare this technique to a Tae Kwon Do black belt breaking a board with their forehead right after taking a breath.

Observing top swimmers like Matt Fallon, you’ll notice they all leverage their head by striking forcefully and swiftly transitioning into the streamlined racing position.

[Skills N' Talents / Swimming @SkillsNTalents]

📹 mohamed__meselhy
This is just perfect.
The kind of swimming that gives you chills. 🔥💧
#swimming #perfection #swimlife #technique

[The Race Club @theraceclub]

Longevity in swimming starts with healthy hips and shoulders. 💪🏽💥
Here, Alex shares a few of his go-to movements to keep his shoulder stabilizers strong and pain-free. These are small but powerful—perfect for prehab, warm-up, or recovery.

Strong shoulders = fewer injuries, more power, and a longer, faster career. 🏊‍♂️✨
Add these to your routine and keep your body race-ready.

#ShoulderHealth #SwimStrong #TheRaceClub #SwimmerMobility #InjuryPrevention #ShoulderStability #SwimTips #SwimTraining #SwimPrehab #TRCMethod

[The Race Club @theraceclub]

Day 2 Session 2 was all about the Backstroke!!!

Want to swim a smoother, faster backstroke? 🏊
It starts with keeping your head perfectly still — imagine balancing a glass of champagne and not spilling a drop. 🍾

From alignment to rotation, we worked on:
✅ Head position
✅ Proper arm press
✅ Full-body rotation
✅ Timing and tempo

The best backstrokers master the fundamentals first — and this session was all about locking those in. 💪

#TheRaceClub #Backstroke #SwimTraining #SwimTechnique #SwimFaster #HeadPosition #SwimDrills #EliteSwimming #SwimmerTips

[The Race Club @theraceclub]

💥 Boost Your Breaststroke Pullouts with this explosive power drill!
Want to generate maximum propulsion off every wall? This med ball slam teaches you how to recruit your entire body — just like you should during the pulldown phase of your breaststroke pullout.

Train with purpose. Race with power. 🏊♂️🔥
Try it. Tag us. Then go blow past your competition.

#BreaststrokePower #SwimTraining #SwimFaster #PulldownDrill #SwimStrength #TheRaceClub #TRCMethod #DrylandForSwimmers #SwimmingDrills #SwimTips

[The Race Club @theraceclub]

Charlie’s shoulder pain was caused by deep pulling without rotation — a common issue in swimmers.
Fix = mobility + strength.
✅ 6 targeted stretches
✅ Theraband series (10 reps each side)
✅ 10-minute pre-workout routine
Injury prevention = performance gain.
#theraceclub #shouldermobility #swimmingtechnique #swimtraining #injuryprevention

[The Race Club @theraceclub]

Two swimmers. Same kick. Very different results.
Nicola drops 41% of his speed after his breaststroke kick.
Mike? Just 21%. Why? It’s all in the finish.✅ Mike lifts his legs and points his toes
✅ Nicola lets his legs hang low, creating drag
The result? A flatter velocity curve and a faster swim for Mike.Lesson: Finish the breaststroke kick by lifting the legs high and straight.
Less drag. More speed. Better breaststroke.#theraceclub #breaststroke #swimmingtechnique #velocitycurve #swimsmarter #swimfaster #usaswimming #swimtraining #swimcoach #swimmingworld #breaststrokekick #raceclubmethod #efficiencyiskey #swimmerlife

[The Race Club @theraceclub]

Beep. Beep. Beep. Every stroke. Every kick. No excuses.
That tempo trainer isn’t just noise — it’s your rhythm, your accountability, your speed.

If your hand hits the water on every beep, your kick better match the tempo.
Going 110 Stroke Rate? You can't afford to get lazy. Backstroke speed demands effort — every beat, every kick.

Go. Go. Go. Let’s move!

#theraceclub #backstroke #tempotrainer #swimmingtechnique #swimfaster #swimcoach #backstrokekick #swimtraining #usaswimming #raceclubmethod #swimmerlife #swimcamp #strokeefficiency #swimsmarter

[DuoSwim | Swim Workout App @duoswim]

Smooth, powerful, and precise — backstroke work at its finest. 👏🔥⁠
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📹 emcbomb⁠

[Andrew Sheaff @AndrewKSheaff]

3. More than any other stroke, acceleration is critical in butterfly to generate the hand speed necessary for a powerful pull and effortless arm recoveries over the water

Cont.

[Andrew Sheaff @AndrewKSheaff]

Acceleration is a key component of an effective pull. A visual 🧵.

It’s a skill made more difficult by the need to be patient at the start.

1. Backstrokers need to be take the time to set up the stroke and then power through to accelerate water backward.

Cont.

[DuoSwim | Swim Workout App @duoswim]

Strong shoulders = longer swim life. 💪😎⁠
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Train smarter with #DuoSwim — dryland included. 🔗 (link in bio)⁠
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📹 christina.nothdurfter

[Kyle Sockwell @kylesockwell]

12-year-old Yu Zidi just went 2:06.83 in the 200 butterfly at Chinese Nationals 😐

[Kyle Sockwell @kylesockwell]

A 12-year-old girl just went 2:10.63 in the 200 IM at Chinese Nationals 😵‍💫

[DuoSwim | Swim Workout App @duoswim]

If you want it—earn it. No shortcuts, just hard work. 💪🔥⁠
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📹 maximegrousset⁠

[The Race Club @theraceclub]

Shoulder flexibility plays a pivotal role in enhancing swimming efficiency, particularly in strokes like Butterfly and Freestyle. As swimmers age and their muscular strength develops, a noticeable decline in flexibility often occurs, leading to a deterioration in their swimming technique. To counteract this, it is essential to consistently engage in shoulder stretching exercises. At the Race Club, we employ a diverse array of static stretches specifically designed to boost flexibility. Static stretching involves maintaining a stretch position for a duration of 30 seconds or more, allowing the muscles to elongate and relax.

For instance, incorporating stretches such as the cross-body shoulder stretch or the doorway stretch can significantly aid in maintaining and improving shoulder mobility. These exercises not only help in preventing injuries but also contribute to a more powerful and graceful swimming stroke. Research indicates that regular stretching can enhance range of motion, reduce muscle stiffness, and improve overall athletic performance, making it a crucial component of any swimmer's training regimen.

To delve deeper into the techniques that can enhance your flexibility and, consequently, your swimming performance, we invite you to explore our subscription service available on our website. By subscribing, you can access comprehensive video content that guides you through effective stretching routines and offers tips on how to maintain optimal flexibility throughout your swimming career.

[The Race Club @theraceclub]

To excel in breaststroke swimming, a swimmer must possess distinct anatomical attributes. Among these, the capacity to pronate the ankles and internally rotate the hips is particularly crucial. These capabilities are not just inherent traits but can be honed and developed through specific dryland exercises and stretches. For instance, in enhancing the ankles' ability to pronate, three primary factors play a vital role: dorsiflexion, eversion, and abduction.

Dorsiflexion refers to the action of elevating the foot upwards towards the shin, which is important for achieving the right angle during the kick in breaststroke. Eversion involves the outward turning of the sole of the foot, allowing for a more efficient propulsion through the water. Lastly, abduction, the movement of the foot away from the body's midline, is essential for maximizing the breadth of the kick.

By focusing on improving these aspects, swimmers can significantly enhance their performance in the pool. To assist in this development, we offer a series of detailed video tutorials available through our subscription service on our website. These videos provide step-by-step guidance on exercises and routines designed to refine your breaststroke technique and boost your speed in the water. Explore our resources and unlock the potential to swim faster and more efficiently by mastering these critical anatomical tools.

[Skills N' Talents / Swimming @SkillsNTalents]

One of the keys to improving your butterfly stroke. 🦋
Want us to deeply analyze your technique?
Don’t hesitate to sign up for one of our camps!

The next one is in Fort Lauderdale, May 23–26, 2025.
See you there! 🚀

#swimming #butterflystroke #swimmingtechnique #swimcamp #fortlauderdale #swimfast

[Kyle Sockwell @kylesockwell]

KATIE. LEDECKY.

15:24.51 1500 FREESTYLE.

SECOND. FASTEST. SWIM. IN. HISTORY.

[The Race Club @theraceclub]

No one’s backstroke pull is perfect — not even the pros.
From shallow pulls to forgotten elbows 🫢, there’s always room to improve.
Watch how two swimmers take different paths through the water… and ask yourself:
**What drills would YOU use to fix these pulls?**👇

#theraceclub #backstroke #swimmingdrills #swimcoach #swimtips #backstrokepull #swimmingtechnique #swimfast #swimtraining #swimsmarter #swimvideoanalysis #underwatervideo #usaswimming #olympicswimming #swimstagram #swimmerlife #raceclubmethod #efficiencyiskey #swimcoachlife