BASC Group Training & Testing Center



Cubbies Taught Skills & Progressions

  • Beginner Freestyle & Drills

    • Head Arm Drill

    • Touch & Roll

    • Alternate Breathing

    • Wide Catch-up Freestyle Drill

    • Push The Noodle Drill

    • Lift Raise Reach Drill

  • Beginner Backstroke & Drills (Little Kid Backstroke)

    • Thumb Pinky Drill

    • Scissors Drill

    • Double Thumb Pinky Drill

    • Thumb, Pinky, Pull Down Drill

    • Ball Lift Drill

  • Beginner Butterfly Arms & a Single Kick

    • 1,2,3 Kick Drill

    • One Stroke, Three Kicks Drill

    • Butterfly Kick in the Streamline on your Back

  • Beginner Breaststroke & Drills

    • Up, Down, Kick Drill with Bar Assist

    • One Breath, Two Kicks with Bar Assist

    • Armpit Breaststroke Drill

  • Knowledge of all kicks (In & Out of Water Drills)

    • Butterfly Kick Arms At Side

    • Butterfly Kick Arms Extended

    • Backstroke Streamline Kick

    • Breaststroke Kick on your Back (“V,” Out, Squeeze)

    • Freestyle Kick Superman Position

    • Lift Flick Press (Butterfly Kick on Land)

    • Flat Kicks (Freestyle Kick on Land)

    • Speed Kicks (Freestyle Kick on Land)

    • “V,” Out, Squeeze (Breaststroke Kick on Land)

  • On Back & On Stomach Streamlines Introduction to Breakouts 

  • Dive Certified

  • Backstroke Flag Counts

  • Introduction to Backstroke Starts & Freestyle Turns

  • Basic Coach Hand Signal Knowledge

  • On Land Swimming Forms for Cubbies

  • All Cubby Dryland Forms and Basic Testing

  • Introduction to Proper Lane Usage & Clock Reading

 



 

  • Octopus B-5

    • Novice Freestyle Skills & Drills

      • Introduction to Snorkels Freestyle No Streamlines Underwater

      • Freestyle Kick with Snorkel Arm on Thighs Muscle Focus No Splash

      • Break the Ice Drill

      • Sticky Thumbs Drill

      • Finger Tip Drag Drill

      • Three Second Pause

      • Breathing Drill 1

      • Correct Streamline Depth Control

      • Underwater Streamline Minimum Half Length

      • All Flip Turns Hands at Sides and Streamlines on Back Only 

      • Breath Control one Length Minum 2 Breaths 

      • Introduction to Freestyle Finishes (Beginner)

      • Zero Wiggle Freestyle

    • Novice Backstroke Skills & Drills


 

 



  • Octopus B-4 

    • Novice Freestyle Skills & Drills

      • Snorkels with underwater streamlines and turns

      • Freestyle Kick with Snorkel Single Arm Extension

      • Perfect Eye Return Position After Taking a Breath

      • Front Quadrant Catch-up

      • Introduction to Stroke Counting in Freestyle

      • Introduction to Paddles

      • Breathing Drill 2

      • Correct Streamline Breakout Timing

      • All Flip Turns Swum in Touch the T, One Stroke, & Flip/ Streamline Minimum Half a Flags Length

      • Breath Control one Length Minum 1 Breaths 

    • Novice Backstroke Skills & Drills

 

 



  • Octopus B-3 

    • Intermediate Freestyle Skills & Drills

      • Freestyle Cup Drill

      • Connecting Breathing to the Hand Entry and Follow Through of the Shoulder in the Recovery Cycle

      • Freestyle Turn No Breathing Three Strokes Into the Wall or Two Stroke Out of the Wall/ Flip/ Streamline Minimum Flags Length

      • Acceleration of Kick Through Breathing Cycle

      • Introduction & Focus on Middle Finger Entry & Silent Freestyle

      • Breath Control one Length Minum 0 Breaths 

      • Underwater Streamline Minimum Two Thirds Length

      • Introduction & Focus on Front Quadrant Freestyle 

      • Introduction to Freestyle Finishes (Novice)

    • Intermediate Backstroke Skills & Drills

 

 



  • Octopus B-2

    • Intermediate Freestyle Skills & Drills

      • Demonstrating Proper Head Close Before Recovery Arm in Breathing Cycle 

      • Proper Use of the fifth stroke off all turns/ Flip/ Streamline Minimum Feet Past the Flags

      • Absolutely No Pause or Change of Rhythm in Freestyle Breathing

      • Introduction to Stroke Rhythm Development

      • Introduction & Focus on Early Vertical Forearm (EVF)

      • Underwater Streamline Minimum Full Length

      • Breathing on Both Sides Drill

      • Breath Control One Breath Per 50 

      • Introduction to Freestyle Finishes (Advanced)

    • Intermediate Backstroke Skills & Drills

 

 



  • Octopus B-1

    • Advanced Freestyle Skills & Drills

      • Spin Drill

      • Overdrive Drill

      • Paddle on Head Drill

      • Introduction and Experiment with Every Stroke Breathing in distances 200 under and up to improve rotational speed and stamina

      • No Mistake Turns/ Master Distance Off Walls Before Initiation of Kick/ Flip Streamline Minimum Two Third Marker Past the Flags

      • Isolate and Set Stroke Rhythms For Varying Freestyle Rhythms While Learning How Use Times/Distance per Stroke to Begin improving stamina and speed control.

      • Underwater Streamline Minimum Half a Length Overdrive Streamline Kick after a freestyle turn.

      • Breath Control No Breath Per 50 

      • Introduction and Focus on Understanding Differences Between Different Freestyle Events (Training, Competing, & How to Start Mastering Each)

      • Mastered Freestyle Finishes 

      • Introduction to two beat kick for mid to distance freestyle (Beginner)

    • Advanced Backstroke Skills & Drills

 



  • Sharks A-2

    • Elite Freestyle Skills & Drills

      • No Mistake Turns/ Master 5th Stroke Acceleration Through Streamline/ Flip Streamline Minimum Feet Past Two Third Marker Past the Flags

      • Demonstrate Stroke Rhythms For Varying Freestyle Rhythms & Knowledge of Application. As well as completion of rhythm changes during sets at practice.

      • Underwater Streamline Minimum Two Thirds of a Length Overdrive Streamline Kick after a freestyle turn.

      • Breath Control Underwater No Breath Per 50

      • Focus on Practice and Race Push Points

      • Introduction to Straight Arm Freestyle Finishes

      • Introduction to Power Throw Sprint Starts

      • Two beat kick for mid to distance freestyle (Novice)

      • Introduction to Sprint, Power, & Resistance Training

    • Elite Backstroke Skills & Drills

 

 



  • Sharks A-1

    • Elite Freestyle Skills & Drills

      • No Mistake Turns/ Flip Streamline Minimum Middle of the Pool

      • Overdrive Two Thirds Streamline Kick On The Final Leg 

      • Underwater Streamline Minimum Full Length Overdrive Streamline Kick after a freestyle turn.

      • Race able Straight Arm Freestyle Finishes

      • Race able Power Throw Starts

      • Two beat kick for mid to distance freestyle (Advanced)

      • Standard Training Regiment of Sprint, Power, & Resistance Training

    • Elite Backstroke Skills & Drills