Position 11 (skill)
Definition: Position 11 is a foundation drill. Every stroke extends the arms through the extended, in front of the shoulder, position. Establish an excellent body position, kick, and arm location. Build the habit of fully extending into position 11. Every competitive stroke flows through position 11.
Core cues:
- Keep your arms straight
- Palms face down. Fingers aim forward.
- Stay on the surface
- Drag your Pinocchio nose
- Strong kick you breath
- Return to looking down quickly after breath
Coach interpretation:
- Keep your arms straight: The arms should extend forward, or directly “above,” or in front of, the shoulders. Elbows should be straight. 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). Emphasize they should “stay on surface” with a strong kick. Avoid sculling with hands.
- Drag your Pinocchio nose: Aim the entire face down. Breathe quickly by lifting the head up then quickly returning to the balanced face aiming down position.
- Strong kick you breath: 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.
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. Swimmers will want to doggy paddle. It is natural for swimmers to bob up and down on surface when beginning. 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.
Common errors and corrections:
- Doggy paddle: Keep arms straight even when breathing. Locked elbows, flat palms.
- Sculling with hands: Avoid sculling with hands.
- Sinking while breathing: Reinforce a “strong kick you breath” to keep the swimmer at the surface throughout. Stay at the surface even when you breathe.
- Looking forward: Aim the entire face down. Drag your Pinocchio nose on the bottom. Return to looking down quickly after breath.
Progression:
Position 11 is a foundation drill. Every competitive stroke flows through position 11. Front Crawl Arms - Freestyle: Start with body line and posture: Position 11. Build from there. Large slow arms first, then layer in kick, rotation, breathing. Arms should start and end in Position 11. Exaggerate a pause in 11 for beginners; Position 11 for 5 kicks then do 1 front crawl arm stroke, then do it again with other arm. Chip away at the pause as technique improves.
Short verified cues (confirmed present; check by eye): “Position 11”, “Stay on the surface”, “Look down”