Learn To Swim Freestyle | A Simple Step-By-Step Guide

Summary

This video offers a detailed guide to mastering freestyle swimming, also known as front crawl. It emphasizes the importance of body position to reduce drag, with a focus on maintaining a streamlined form and proper head position. The tutorial covers the arm movement, including the catch, pull, and recovery phases, and explains the breathing technique that synchronizes with the arm movements. It also addresses the leg kick, suggesting it should be hip-driven and not knee-driven. Lastly, the video touches on the advanced skill of body rotation to enhance the stroke's power and reach, advising beginners to focus on fundamentals before incorporating rotation.

Takeaways

• 🏊‍♂️ Freestyle, also known as front crawl, is the most popular swimming stroke and can be improved by anyone.
• 🧊 Body position is crucial for reducing drag while swimming; aim to be as streamlined as possible.
• 👀 Proper head position prevents the hips and legs from sinking, which increases drag.
• 🤚 Hand entry and alignment are key for an effective arm stroke, starting with the 'catch'.
• 💪 The pull phase should involve a strong elbow position, pulling back towards your feet.
• 🖐 The recovery phase should be seamless, with the arm exiting the water and re-entering smoothly.
• 🌬️ Breathing should be rhythmic and integrated with the stroke, not held.
• 👃 Freestyle breathing involves turning the head and body to one side, not lifting the head upwards.
• 🦵 The leg kick should be an alternating movement originating from the hips, not the knees.
• 🔄 Rotation is an advanced technique that uses back muscles for more power and reach.
• 🔄 Practice the fundamentals first, then add rotation for a more powerful stroke.

Q & A

What is the most popular swimming stroke known as?

The most popular swimming stroke is freestyle, also known as front crawl.

Why is body position important in freestyle swimming?

Body position is fundamental in freestyle swimming to reduce drag and maintain a streamlined shape throughout the stroke.

What is the correct head position to reduce drag in freestyle swimming?

To reduce drag, swimmers should hold their head in a neutral position, looking almost directly at the pool floor below, instead of lifting it to breathe or look ahead.

How should the arm movement in freestyle swimming begin?

The arm movement in freestyle begins with the hand entering the water outstretched and in line with the shoulders, aiming to pull back through the water towards the feet.

What is the 'catch' in the context of freestyle swimming?

The 'catch' is the initial part of the arm stroke in freestyle swimming where the hand enters the water and slightly presses down with a high elbow.

What is the recommended elbow flex for the pull phase in freestyle swimming?

During the pull phase in freestyle swimming, there should be a 90 to 120° flex in the elbow.

How should the arm recovery phase in freestyle swimming be executed?

The arm recovery phase should start by lifting the hand and arm out of the water, led by the elbow, using the forward and outward movement to drive the hand forward into the water.

How does one breathe while swimming freestyle?

In freestyle swimming, one should breathe to either side of the body, rotating the head and body to present the mouth to the air without lifting the head to the sky.

What is the recommended breathing pattern in freestyle swimming?

The recommended breathing pattern in freestyle swimming is to breathe every three strokes, but if needed, one can breathe every two strokes and switch sides often.

How should the leg kick in freestyle swimming be performed?

The leg kick in freestyle swimming should be an alternating up and down movement, mostly coming from the hips with a soft bend in the knee and a flick of the ankle.

What is the significance of body rotation in freestyle swimming?

Body rotation in freestyle swimming allows swimmers to use their large back muscles for more power, reach further on the catch, and reduce their surface area through the water.

How should a swimmer progress in learning freestyle technique?

A swimmer should focus on the fundamentals such as the catch, pull, kick, and breathing first. Once comfortable, they can add rotation to their stroke for more efficiency.

Outlines

00:00

🏊‍♂️ Freestyle Swimming Technique Breakdown

This paragraph introduces the freestyle swimming technique, also known as front crawl, which is popular among swimmers. It emphasizes the importance of body position to reduce drag while swimming. The narrator explains that lifting the head can cause the hips and legs to sink, increasing drag, and suggests maintaining a neutral head position. The arm movement is detailed, starting with the 'catch' at the front of the stroke, followed by the pull phase, and ending with the recovery phase. The paragraph also discusses the importance of breathing while swimming, suggesting a rhythm of breathing every three strokes and rotating the head and body to facilitate breathing without disrupting the stroke.

05:00

🔄 Mastering the Freestyle Rotation

The second paragraph focuses on the rotation aspect of freestyle swimming. It advises that beginners should first master the basics like the catch, pull, kick, and breathing before incorporating rotation. The rotation is described as a seamless action involving the head, shoulders, and hips. The paragraph explains that as the hand enters the water, the swimmer should rotate onto their side, and as the arm pulls, the body rolls back onto the stomach. The rotation continues as the arm extends, using the hand passing the hip as a cue to rotate to the other side. The paragraph concludes with advice to focus on one aspect of the technique at a time and encourages viewers to practice and enjoy the process.

Keywords

💡Freestyle

Freestyle, also known as front crawl, is the most popular swimming stroke. It is characterized by a continuous and symmetrical movement pattern, making it efficient for long distances. In the video, the narrator breaks down the technique of freestyle swimming into steps, emphasizing the importance of body position and movement to reduce drag and increase efficiency.

💡Drag

Drag in swimming refers to the resistance a swimmer experiences as they move through the water. The video script highlights the importance of proper body position and head alignment to minimize drag, which is crucial for maintaining speed and efficiency in freestyle swimming.

💡Head Position

Head position is critical in freestyle swimming as it affects the swimmer's body alignment and overall drag. The script advises swimmers to keep their head in a neutral position, looking down at the pool floor, rather than lifting it to breathe or look ahead, which can cause the hips and legs to sink and increase drag.

💡Arm Movement

Arm movement is a key component of the freestyle stroke. The script describes the process starting with the 'catch' where the hand enters the water and presses down, followed by the pull phase where the hand pulls back towards the feet. This movement propels the swimmer forward and is integral to maintaining a powerful and efficient stroke.

💡Catch

The 'catch' is the initial part of the arm movement in freestyle swimming where the hand enters the water and begins to pull. The script mentions that the hand should enter in line with the shoulders and press down with a high elbow, setting the stage for a strong pull.

💡Pull Phase

The pull phase is when the swimmer pulls their hand through the water towards their feet, propelling themselves forward. The script describes the hand moving with fingertips pointing down and palms facing the feet, with a 90 to 120° flex in the elbow, which is essential for a strong and efficient stroke.

💡Recovery Phase

The recovery phase of the arm movement involves lifting the hand and arm out of the water, led by the elbow, and preparing for the next catch. The script emphasizes the importance of a smooth transition from the pull phase to the recovery phase to maintain continuity in the stroke.

💡Breathing

Breathing is an essential aspect of freestyle swimming that must be integrated seamlessly with the arm movements. The script explains that swimmers should breathe to the side, rotating the head and body to present the mouth to the air, without lifting the head too high, which can disrupt the streamline position.

💡Leg Kick

The leg kick in freestyle swimming provides propulsion and helps maintain body position. The script advises that the kick should come from the hips, with a soft bend in the knee, and should be a fluid up and down movement, contributing to the overall efficiency of the stroke.

💡Rotation

Rotation is the act of turning the body slightly to one side during the freestyle stroke, which helps in utilizing the back muscles for more power and reach. The script suggests that swimmers should focus on the fundamentals before adding rotation to their stroke, as it can be challenging to master.

💡Streamlined

Being streamlined in swimming means maintaining a position that reduces resistance through the water. The script stresses the importance of a streamlined body position, particularly with the head and arms, to minimize drag and improve swimming efficiency.

Highlights

Freestyle, also known as front crawl, is the most popular swimming stroke.

Everyone can improve their freestyle technique, even the best swimmers.

Freestyle is performed on the front with the face down and horizontal to the water surface.

Body position is fundamental to reducing drag while swimming.

The aim is to be as streamlined as possible throughout the swim.

Reducing drag can be achieved by focusing on the head position.

Lifting the head can cause the hips and legs to sink, increasing drag.

Swimmers should hold their head in a neutral position, looking almost directly at the floor.

The arm movement starts with the hand entering the water in front and outstretched.

The aim of the arm movement is to pull back through the water towards the feet.

The catch is the initial part of the stroke where the hand enters the water with a slight press down.

The pull phase should have a 90 to 120° flex in the elbow.

The recovery phase starts by lifting the hand and arm out of the water, led by the elbow.

Breathing in freestyle should not involve holding the breath; exhale slowly.

Breathing in freestyle is done to either side of the body.

Breathing is achieved by rotating both the head and the body.

The leg kick in freestyle is an alternating movement coming mostly from the hips.

The kick should be fluid with both the up and down movements providing propulsion.

Rotation is a skill that uses large back muscles to add power to the stroke.

Rotation involves turning the body onto the side facing away from the extended arm.

The head, shoulders, and hips should all rotate seamlessly during the stroke.

Focus on one aspect of the technique at a time for improvement.

Transcripts

in this video I'm going to break the

freestyle technique down into a simple

step-by-step

[Music]

guide freestyle also known as front crw

is the most popular swimming stroke

everyone can improve their technique

even the best swimmers so here we go

freestyle is performed on our front face

down horizontal and parallel to the

surface of the water our body position

is fundamental to reducing drag as we

swim through the water the aim is to be

as streamlined as possible throughout

one of the key areas to reducing drag is

by focusing on the head position often

swimmers will lift their heads to

breathe or to look down the pool ahead

of them but this can cause the hips and

legs to sink resulting in increased drag

instead you should work on holding your

head and relax your neutral position

looking down almost directly at the

floor below we'll get on to the

breathing aspect very shortly

but first of all let's discuss the

movement of the arms the hand should

enter and start the stroke in front

outstretched and in line with our

shoulders the aim is to pull back

through the water pushing towards our

feet and there propelling us forward

this starts with what we call the catch

at the very front of the stroke as soon

as our hand enters the water the action

is simply a slight press down with the

hand with a high elbow often we like in

this action to putting your arm around a

barrel so that you can get your elbow up

into a nice strong position done

correctly and you should feel like you

have a good purchase of the water and

ready to transition into the pool phase

by this point the hand should be

starting to come underneath the head

here we're looking to have the

fingertips pointing down towards the

bottom of the pool with our palms facing

towards our feet you want to pull

straight back directly underneath the

body with a 90 to 120° flex in the elbow

now let's finish the pull phase off as

your hand passes your chest and stomach

you should seamlessly begin extending

the arm out while still pushing against

the water as the arm fully extends the

hand will be alongside the hip ready to

begin the recovery phase of the

stroke this starts by lifting the hand

and arm out of the water led by the

elbow use this forward and outward

movement of your elbow to help drive

your hand forward you should aim for the

hand to enter the water in with the

shoulder and almost slice down into the

water just in front of your head then

extend the arm out under the water

before moving straight into the catch

phase

again of course you may be wondering how

breathing fits into all of this the key

to breathing and swimming is not to hold

your breath you should take a breath in

and then you should slowly release and

trickle it out until you're next with

freestyle we breathe to either side of

the body a breath is taking one

extending out and catching with one arm

and extending out and starting recovery

with the other this is achieved by

rotating both the head and the body to

present the mouth to the air it's

important you don't breathe up to the

sky instead you should imagine you're

trying to keep one eye in the water and

one out best practice is to breathe to

either side to achieve a nice

symmetrical strke this is normally

performed by breathing every three

Strokes however if you find your out of

breath try breathing every two and then

switch p in sides every so

often now for the leg kick which is just

as important freestyle kick is an

alternating movement of the legs up and

down the movement should mostly come

from the hips rather than from the knees

of course make sure you have a soft Bend

in the knee so there is a slight bit of

movement but make sure you're not trying

to kick a football for that leg kick

movement so start from the hip extending

all the way through to the flick of the

ankle the kick should also be a fluid up

and down movement with both the up and

down providing

propulsion and finally rotation you may

have noticed me mentioning this along

with the breathing this is a tricky

skill to master so in terms of

progression I would always advise that

swimmers focus on the fundamentals first

the catch the pull the kick and

breathing and then add in the rotation

when they're ready however once we do

start rotating you can start to use

those large back muscles and essentially

get more power into the stroke also

gives us a little bit more reach on the

catch and in turn reduces our surface

area through the water the best way to

explain the rotation is that as your

hand enters the water and stretches out

you should rotate it onto your side

facing away from that extended arm this

should be roughly somewhere between 40

to 70° then as the arm pulls down

underwater start rolling around and back

onto your stomach then as the arm

extends out of the back of the stroke

use the hand passing your hip as a que

to rotate that hip around to the other

side this should be a seamless action

and crucially the head shoulders and

hips should all rotate and SN well there

we go that is the freestyle technique

the main thing is that you focus on one

thing at a time it's very hard to

combine all of these together so take

your time with it if you enjoyed today's

video please do give it a like And

subscribe to the channel see you next

time