Dive Drills with Katrina Konopka

By Fitter and Faster Staff

Elite Clinician Katrina Konopka describes and demonstrates 2 of her favorite drills to be able to create more speed and power on every start!

The Drills Are:

  • Egg Roll: Create power with your legs to get more distance off the blocks. This drill has 3 steps: Streamline, Squat, Dive!
  • Flamingo: Begin with a regular starting position, but then lift your back leg. Then you bring your arms back into an airplane position and launch yourself forward into the water!