A Good Swimming Technique...
... includes correct arm, foot/leg, and body movements as well as adapted breathing according to the situation. In this blog post, we focus on the arm stroke underwater. The arm movement consists of a pull and push phase underwater and a recovery phase above water. The foot movement should be loose and flexible, similar to fins. The use of short fins can support leg movement, stabilize body position in water, and provide more calmness for focusing on arm movement. The body position in water is crucial because we want to avoid as much resistance as possible. It slows us down. At the same time, we want to use it to pull, push, and kick (legs) for effective propulsion.
1️⃣2️⃣3️⃣ Step by Step
Image 1: Ausgangslage, Streck-Phase
1️⃣Starting Position
Image 1: The starting position is the stretching position or Superman position, except that we point with our fingertips in the direction of swimming and with the palm of our hands parallel to the ground. The last few centimeters we push the hand and arm forward and roll to the side.
Image 2: Pull Phase
2️⃣Push Phase
Image 2: Now the first drive phase, the pulling phase, starts. We try to "grab" the water by feeling the resistance on the palm of our hands. At the same time, we move the arm down and bend the forearm to the vertical. The so-called "high elbow" allows greater resistance to water pressure and creates optimal propulsion. During the pull phase, the upper body rolls back into the horizontal position.
Image 3: Push Phase
3️⃣Pressure Phase - the Power Moment
Image 3: As soon as we have reached shoulder height with the hand and forearm via the pull phase, the pressure phase begins. It is at this stage that we have the most power and can generate the strongest propulsion during the entire swim cycle. The upper body turns to the other side.
Image 4: Where ends the propulsion phase?
Where ends the Propulsion Phase?
Image 4: The pressure phase ends with the hand coming out of the water, whereby we try to fully extend the arm beforehand. We also refer to this moment as pulling the trigger (by hand). The back of the hand points in the direction of swimming during the entire underwater phase from extension.
Recovery Phase
The recovery phase is the phase in which the arm is brought forward again. We roll our upper body to the other side. The arm is guided close to the body, without pauses and with a "high elbow". With fingertips first, we dive in at about 2/3 of the arm's length at shoulder height in front of the head.
Important Addition
The speed at which we perform the arm stroke increases from the stretched position until the push-off. So, we steadily accelerate the arm drive, especially from the push-off phase.
🏊♂️What's Next? Exercises
In the next blog post, I would like to describe exercises to help you improve your arm stroke and freestyle swimming in general.
❤️Personal
Let me show you exercises in a video call, flexible, independent, individual.
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