The 1-2-3 Method™

sion

3- Hands

A simple process for teaching skills that provides a sequential learning pattem
mentally and physically.

A comprehensive and consistent outline for viewing, analyzing, and correcting

skills.

—^*
. A rhythmic organization of the mental processes and movements of the body.

» Correct biomechanical positioning to utilize the power of the body most

^3
efficiently.

t A simple approach to controlling the center of gravity and maintaining balance in

the water.

• An understanding of using the core muscles to move the body through a limitless
range of positions.

• The mind body connection that wili lead the swimmer to their optimal
performance.

02002 Duke Zielinski and esynchro

 EXTEN/10N

, ABgns the body correctty.

performance.

U D O
(You do.)

Unlock

Direction

Outside

Unlock
Maintaining proper tension levels is a key factor in endurance and
floatability- contracted muscles are more dense, i.e. heavier than
relaxed muscles.
Tension level of 3 to 5.

02002 Duke Zielinski and esynchro

Direction
Direction determined by body position.
Draw a line from the center out through the torso and/or limbs, continuing it outside the body.
UP
Alignment- Vertical stacking

Outside
^ The bodv follows the image created in the mind.
ine extends beyond the body creating a picture of lengthening or reaching along this line.

Center of gravity remains in the hip region.

Dtfee Zielinski and esvnchro

 '-

'. Duke Zklinski and esynchro

 HIP/
'Synchronized swimming is a sequential unlocking of core body parts
to maximize height and stabüity in water."

Two Major Functions:

>• Moving the body through transitions and holding the body
in positions for figures and routines.

>> Balancing the body, Le. controüing the center of gravity.

BAL
BAL is short for BALANCE.
Success in sports is being balanced through movement.

= Buttocks and lower Back

A = upper and lower Abdominals
= Legs- hip flexors and upper hamstrings

Super Six Muscles: All power is from mid-thigh low back.

1. Upper abdominals (upper portion- above the navel- ofrectus abdominis, external and internal abdominal
obliques)
2. Lower abdominals (Lower portion- below the navel- ofrectus abdominis, external and internal abdominal
obliques)
3. Hip flexors (Psoas major, iliacus, tensor fasciae latae, adductor longlis, brevis & magnus, pectineus, and
tartorivs)
4. Lower back (Erector spinae, latissimus dorsï)
5. Buttocks ( Gluteus maximus, gluteus medius, gluteus minimus, piriformis, obturator internus, obturator,
externus, superior gemellus, inferior gemellus, quadratus femoris)
6. Upper hamstrings ( Upper portion of Biceps femoris, semitendinosus, and semimembranosus)
Also- Abdominal obliques — rotate the torso and bend the torso to the side.

©2002 Duke Zielinski and esynchro

 The muscles on the
>nt of the body•/ move
the bod forward.

Upper Abdominals

Lower Abdominals

Hip Flexors

'hè muscles on the back

of the body move the
body backward.

Lower Back
Buttocks

Upper Hamstrings

D2002 Duke Zielinski and esynchro

 Balance- "Pull the navel to the spine."
Center of Gravity - COG:
. The point at which the force of gravity on the whole body is concentrated, the balance point of
the body.
. Located in the lower abdominal region behind the navel and in front of the 3rd and 4th lumbar
vertebrae.
. Location of the COG shifts in response to the position of the torso, arms and legs.
« Muscular tension can control the location of the COG.

Center of Buoyancy- CB:

« The point at which buoyant force is applied, located in the center of the volume of the body
displacing water.
• Located in the chest region.

With no muscular tension.

the center of buoyancy and
\7 center of gravity will
Pulls become vertically aligned.
down

* Pull the na\

• Set the Abdommals

• Set the Legs; upper
Pull tb l the spine hamstrings and hip flexors

All "hip" muscles are set

to hold the center ot
gravity in place.
• Pull the navel to the spine Loosening any of the
• Set the lower back "hip" muscles allows the
• Set the buttocks on the side of the vertical leg center of gravity to shift.
©2002 Duke Zielinski and esynchro 8
 '- <•"-.

= Hip muscles used

= original center of gravity
= shifted center of gravity
©2002 Duke Zielinski and esynchro 9
 HAND/
> Sculling pro vides support and balance for the rest of the body while it is moving.
> The hands are the lever system of the body.
> The hands and arms create leverage in the water to support and move the body.
> The hands support the center of gravity and therefore should be positioned below the COG.

LEH
LEH stands for LEVERAGE.
L = Lats (latissimus dorsi)
E = Elbows
H = Hands

Lats
v Position and tension determine the position of the upper arms and the back in sculling.
* The lats stabilize the upper arms and shoulders.
S The lats are set at a tension level of 5 to 7.
* The lats provide a wide base of support.
* The lats transfer the lift force created by sculling to the torso.

Setting the lats

« Pull down into the lower back.
» Make the back wide and flat.
* Feel as if the back is pressed
between two walls.
* Hold at a tension level of 5 to 7.

©2002 Duke Zielinski and esynchro 10

 Elbows
'S Elbows are positioned on either side of the center of gravity.
S The position of the elbows determines the center of support provided by the scull.
'S Elbow position determines the position of the forearms and hands.
'S Range of motion and pressure are determined by the position and rotation of the elbow and
upper arm.
'S Position the elbows correctly and then set the Lats to stabilize.

Elbows adj ust according to the body position

Crane Position Vertical Position Knight Position

The elbows stay
positioned on either
side of the center of

l
gravity by adjusting
siightly forward and
back.

.
Elbows are slightly Elbows are centered or aligned Elbows are slightly
forward with the midline of the torso back

ülbows 3fe deeper than the COG

Elbows are positioned deeper than the back, setting Elbows are too shallow, placing the hands too
the base of support deeper than the COG and close to the surface. The hands create
the hands to be at a good depth. turbulence and splash and cannot gain good
leverage.

Elbows are set in a wide position

6 to 9inchcs

By setting the elbows in a wide

position, the swimmer establishes
a wide base of support that
disperses the weight across a
larger area as well as provides
greater stabilhy and balance.

Correct Incorrect
Correct Incorrect

©2002 Duke Zielinskl and esynchro 11

 Elbows and upper arms rotated correctly

Incorrect Position- Elbows pointing to the sides

Correct Position
Elbows pointing down
By pressing down on the triceps, the swimmer
creates leverage across the whole upper back,
helping to shift the COG as well as support the
COG. This position also allows the hands to
generate greater lift force.
With the elbows pointing to the sides, only the
hands are used for support. It is also difficult to
get adequate pressure on the hands. The hands
create more splash and the shoulders are rolled
forward and the back rounded, narrowing the
back and shifting the COG back into the hips.
The hips feel heavier while the torso appears
rounded and collapsed.

In support scull, the shoulders

are rotated back and the lats
set to maintain this position.
This position allows the hands
to move through an adequate
range of motion while keeping
the correct pitch of the hands.

Incorrect position of the

Correct Position: In the neutral elbows: Elbows are too far
position or farthest point on the back and are pointing to the
OUT scull, the elbows point in back. The hands cannot
towards the waist. move through an adequate
range of motion.

Eibows remain relatively still or stationary

The hands and forearms

move through the range of
motion by rotation of the
upper arms and elbows,
with the elbows remaining
nearly still and equidistant
from the torso.

©2002 Duke Zielinski and esynchro Top View of Support Scull 12

Hands
^ The purpose of sculling is to support the center of gravity.
*/ Path, pitch, and shape of the hands create lift force.
'S Hands establish "grab" on the water.
S Range of motion and tempo of the scull vary according to lift force desired or required.
* Directionofpressure
^ Hands and forearms must be at correct tension levels in order to establish "grab."

"Grab" creates lift force

In sculling, the hands act as a hydrofoil or wing shaped object (similar to an airplane wing) to create
lift force.
Lower pressure is created on
top of the wing or hand because
the air or water travels faster
Lower pressure over the top than across the
bottom.

Higher pressure

This is a simple explanation of Bernoulli's theorem. The principles are the same that
allow an airplane to fly. Because objects move from higher to lower pressure, the
airplane wing is lifted, carrying the airplane into the sky.

S "Grab" is the feeling on the hands of getting lift force.

S To the swimmer, it feels almost as if the hands are able to press on a
solid object.
S The swimmer should feel pressure on the hands.
S The hands have control over the water.

©2002 Duke Zielinski and esynchro 13

 Path of the hands- Figure 8

If the swimmer has "grab", the hands will move

automatically through a figure 8 path.

The pitch of the hand changes at the innermost

and outermost points of the scull.

Pitch of the hand

Lift Force

s™;

Maglischo, 1993
In swimming, the most effective angle for generating lift force is 40°. Elite swimmers utilize hand
angles of 20° to 50° efficiently.
Most importantly, the synchronized swimmer must create lift force.
Once the synchro swimmer understands the correct feeling of having "grab", the hands will find the
path and pitch that allows them to continue applying pressure. Through the neuromuscular system
and feedback from proprioceptors, the path and pitch of the hands is determined through trial and
error so that the hands produce a continuous and consistent lift force.

OUTScull IN-Scüll
Back Scull
with the Right
Hand

©2002 Duke Zielinski and esynchro 14

 Direction of pressure

« The general direction the palms of the hands face in order to create adequate lift force, really the
pitch of the hands.
» The concept is very simple. In the pool, it is often incorrect direction of pressure that prevents
the swimmer from getting enough support.
Correct Incorrect

l Correct

Incorrect
l t m ,

of Mof ion

Depends on:
* Type of scull
'• Weight being supported
* Bodyposition
* Tempo of the scull
Size of the body and limbs

When the weight is light, the hands scull slower through a larger range of motion.
When the weight is heavier7 the hands scull faster through a smaller range of motion.
Tension Levels
t Hands should be at a tension level of about 3 to 5.
» Tense enough to hold the fingers together and the hands flat.
t Hands should be flat and wide.
+ Hands and forearms move gently in and out as they scull, feeling the water on each movement.
* Swimmer must feel the difference between tension in the hands and pressure or "grab" on the
hands-

Wltirlpools
* Indicate that lift force is generaled but may not form due to water currents, etc.
* Position of the whirlpool is feedback on the tension levels of the hands.

When the hands are at a good tension level,3-5, When the hands and fingers are very tight, the
the Whirlpool is over the palm or wrist. whirlpool will be over the fingertips or off the
edge of the fingertips.
€>2002 Duke Zielinski and esynchro 15
Teaching "Grab"
Focus on correct swimming techniques through swimming drills.
Exaggerate the rotation or pitch of the hands initially to feel the water.
Practice tension levels of the hands on land, during swimming drills, and during sculling drills.
Isolated sculling drills standing in the shallow end of a pool.
Focus on correct technique in easier positions (i.e. back layout).
Focus on correct sculling technique in low verticals (height at mid-calf level) where the
swimmer does not feel the need to achieve maximum height.

©2002 Duke Zielinski and esynchro 16

 t = Direction of pressure

©2002 Duke Zielinski and esynchro 17

 1-2-3 METHOD™
EXTEN/ION
U DO
S Direction
S Outside

Unlock in a Direction Outside the body.

BAL
S&= Buttocks and lower Back
SA = Upper and lower abdominals
S L = Legs: hip flexors and upper hamstrings

BAL stands for BALANCE. The "hips" balance and

move the body.

3. HAND/
L EH
S L= Lats
S E = Elbows
^ H = Hands

LEH stands for leverage.

The "hands" create leverage for the body,
providing support and propulsion.

©2002 Duke Zielinski and esynchro 18

 Synchronizing the Mind and Body
C.A.L.M.- the physical and mental state of calmness

C = Centered
A = Awar e
L = Lengthen
M = Move
Stretching and strengthening on land
Developmental drills

The Mind- Body Connection

>- Swimmer creates an image in their mind of themselves performing the position or transition.
> Use extension to create an image that is long, light and relaxed, extending UP and out of the
body to the ceiling or sky.
^ The swimmer internally says the word "UP".
> Through repetition, the swimmer achieves a "feeling" that gives them the desired
performance.
> In the mind, the swimmer connects this "feeling" to the image they have created and to the
sound of UP.
>• The focus turns to what the swimmer wants to make happen- the goal for the specific
position or transition. The goal is the image created in the mind.

©2002 Duke Zielinski and esynchro 19

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dtscussïng many tojrics. Jf you /iave a auestion or
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