3 things for Position 11 (cue)
Definition: Three things for an excellent Position 11: keep your arms straight, stay on the surface, and look down. Position 11 is a foundation drill; every stroke extends the arms through the extended, in front of the shoulder, position.
Core cues:
- Keep your arms straight
- Stay on the surface
- Look down
Coach interpretation:
- Keep your arms straight: The arms should extend forward, or directly “above,” or in front of, the shoulders. Elbows should be straight. Palms face down. Fingers aim forward. Body should be relaxed and neutral; flat on surface. Kick and maintain the arms at the surface of the water. Swimmers will want to doggy paddle. Keep arms straight even when breathing. Locked elbows, flat palms.
- Stay on the surface: Position 11 should be done at the surface. Kick to move forward holding the arms in “position 11” (because each arm looks like a 1). It is natural for swimmers to bob up and down on surface when beginning. Emphasize they should “stay on surface” with a strong kick. Avoid sculling with hands. Breathing causes the most sinking issues. Reinforce a “strong kick you breath” to keep the swimmer at the surface throughout. Stay at the surface even when you breathe.
- Look down: “Drag your Pinocchio nose” on the bottom. Aim the entire face down. Breathe quickly by lifting the head up then quickly returning to the balanced face aiming down position. Breathing will interrupt their body position at the surface. It is a good way to constantly reinforce finding a good body balance and posture in the water again after the disruptive “banana” bend to the torso to breathe. Return to looking down quickly after breath.
Teaching strategy:
Begin with short distances: bench-to-bench, 5 body lengths, 25s. Add fins to make movement easier. Focus on all three things of an excellent position 11 and aim for excellence. Good position 11 habits lead to excellent swimming. Breathe by lifting the head quickly and then aiming it down again.
Common errors and corrections:
- Swimmers will want to doggy paddle: Keep arms straight even when breathing. Locked elbows, flat palms.
- Swimmers bob up and down on surface when beginning: Emphasize they should “stay on surface” with a strong kick.
- Sculling with hands: Avoid sculling with hands.
- Breathing causes the most sinking issues: Reinforce a “strong kick you breath” to keep the swimmer at the surface throughout. Stay at the surface even when you breathe.
- Breathing interrupts body position at the surface: Return to looking down quickly after breath.
Progression:
Position 11 is a foundation drill. Every competitive stroke flows through position 11. Every stroke extends the arms through the extended, in front of the shoulder, position. Begin with short distances: bench-to-bench, 5 body lengths, 25s. Add fins to make movement easier.
Short verified cues (confirmed present; check by eye): “Stay on the surface”, “Look down”