Freestyle Technique: Tips for an Efficient Swimming Experience
- Flori Lang
- Apr 1, 2024
- 2 min read
Welcome to Whiteboard Wednesday! Today, we're going to talk about the perfect freestyle technique that will help you improve your swimming experience, whether you're a beginner or an experienced swimmer.
1. Body Position
The foundation of effective swimming technique is the right body position. Your position in the water should minimize water resistance. Keep your gaze downward while freestyling to optimize your head and hip position. A neutral head position and a straight spine help keep your hips up and reduce resistance.
2. The Pull
The pull, or how you grip and pull through the water, is crucial for propulsion. Ensure your fingertips enter the water first and your forearm assumes a vertical position early to create a larger propulsion surface. This pull should form a straight line from entry to the end of the stroke.
3. Rotation
The rotation of your upper body is an important component of efficient swimming technique. Rotation primarily occurs through the hips, but it's typically taught at more advanced levels. I start with simple exercises involving the extension of one arm in front and the other behind, combined with rotational exercises of the upper body.
4. Breathing
Breathing during freestyle can be challenging, especially for beginners. Ensure that your breathing is part of the rotation, and keep your head in line with your spine to minimize resistance.
5. Kick
The leg kick is crucial. You can effectively control body position, propulsion, and energy expenditure with it. A short and fast leg kick from the hips is more effective for conserving energy than a large, slow kick. Beginners can start with a 6-beat kick, meaning 6 leg kicks for every 1 arm cycle (2 strokes).
6. Harmony
Perfect coordination between body position, propulsion through arms, legs, and body, as well as breathing, will lead you towards perfect technique. Use all your senses to optimize resistance for propulsion and simultaneously minimize where it holds you back.
Conclusion
Achieving the perfect freestyle technique requires attention to detail and continuous improvement of each element. Whether you're a beginner or an experienced swimmer, everyone can enhance their technique and thus optimize their swimming experience. Follow my tips and experience how your freestyle technique and swimming enjoyment improve!
Especially professional feedback will take you further!
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