STROKE EVALUATION
1 -Poor,
needs a lot of work
2- Fair could be improved
3- Good, one or your strong
points
4- Excellent, like an Olympian
FREESTYLE
CHECK LIST
BACKSTROKE
CHECK LIST
A
STARTS AND TURNS
1
2
3 4 A
STARTS AND TURNS
1
2
3 4
1.
Body streamlined
1. Body streamlined
2.
Proper depth and distance to glide
2. Proper depth and distance to glide
3.
Kick prior to first stroke
3. Smooth breakthrough underwater to surface
4.
No breath on first stroke
4. Kick begins before arms
5.
Smooth transition glide to swimming
5. Exhale
continuously through nose
B.
BODY POSITION
B.
BODY POSITION
6.
Flat, horizontal position in water
6. Body in near horizontal position
7.
No lift of head or up-down movement
7. Head back head steady ears at surface
of hips
8.
Chest high
8.
No snakelike sideward movement of body
9. Hips and thighs near surface
9.
Proper and equal body roll on long axis
10. General appearance of relaxation and
complete stretch of body
C.
ARMS
C. ARMS
10.
Hand enters elbow up, wrist up in
11.
Elbows straight on recovery
front of shoulders
12.
Hands straight on recovery
11.
Catch and initial pull are not hurried
13.
Deep catch about 12"
12.
Deep catch with elbow up
14.
Bending of elbow at proper
13.
Pull-push of hand near body midline
time
during pull
14.
Acceleration of hands throughout pull
15.
Hands pull in S manner at
15.
Hand ex-its the water at thigh with no delay
proper depth
16.
High elbows and shoulder recovery
16.
Proper rotation of shoulders
17.
Elbow leads hand in recovery
17.
No pause in stroke at start or
18.
Arms are mirror like images of each other.
completion
D.
KICK
18.
Proper hand entry, angle into water
19.
Soles of the feet chums the surface, feet
19.
Proper positioning of hand and
stay under
wrist throughout pull
20.
Proper knee end
D.
KICK
21.
Proper depth of kick
20.
Toes pointed ankles hyperextended
22.
Timing of kick to armstroke
21.
Knees remain under water no pumping
E.
BREATHING
action
23.
Head turns in time with body roll
22.
Continuous whitewater over feet with
24.
No lift or jerking of head for breath
knees
remaining below surface
25.
Breathe low in water -mouth out
23.
Proper timing; kick to armstroke
E. BREATHING
24. Regular breathing pattern
no holding breath
25. Mouth open jaw relaxed
BREASTSTROKE
CHECKLIST
A.
STARTS AND TURNS
1.
Body streamlined
2.
Proper depth and body angle underwater
3.
Underwater pull taken properly and at
correct time
4.
Underwater kick taken properly and at
correct time
5.
Smooth transition from underwater to surface
B.
BODY POSTION
6.
Body is in good horizontal alignment
7.
Head out of water and at right angle
8.
Complete stretch of body between strokes
C.
ARMS
9.
Complete stretch of arms in downhill
position prior to pull
10.
Initial part of pull is outward and with
no slippage of hands
11.Elbows
are up throughout pull
12.
Acceleration of hands through pull no
hesitation under chin
13.
Correct depth and heart shaped pattern
of hands
14.
Uses hands as effective paddles
15.
Hands do not travel to far back in pull
16.
Complete stretch of legs with toes
pointed during glide phase
17.
Proper recovery of feet to power position
18.
Proper catch of the feet with heels close
to buttocks
19.
Not bringing the knees and thighs for-
ward on leg recovery
20.
Feet push out and back on power thrust
21.
Feet accelerate throughout kick
22.
Timing of legs and arms and breathing
E.
BREATHING
23.
Breath taken late in pull
24.
Breath taken in proper sequence with
arms and kick
25.
One part of head always above surface
BUTTERFLY
CHECKLIST
A.
STARTS AND TURNS
1.
Body streamlined
2.
Head down on first stroke
3.
Kick prior to first pull
4.
Proper distance and depth to glide
5.
Transition from under to surface
B.
BODY POSTION
6.
Head down looking at bottom
7.
Hips close to surface
8.
Rhythmic undulation of body
C.
ARMS
9.
Arm entry into water proper with
elbows up little splash
10.
Catch proper hand and wrist action
11.
Proper S shape pull to stroke
12.
Elbows up throughout stroke
13.
Acceleration through pull-push
14.
Ballistic like follow through on recovery
15.
Proper depth of arms throughout the stroke
16.
Lift of shoulders and elbows into recovery
D.
KICK
17.
Two beats per arm stroke
18.
Whip like action of legs and feet
19.
Feet bounce up after each down kick
20.
Proper timing kick to arms
21.
Feet cause water to churn without
breaking the surface
E.
BREATHING
22.
Chin is on surface when breaking surface
23.
Breathing at proper time in the pull
24.
Head lowered before hands enter water
25.
Proper breathing pattern