Faster Freestyle Swimming: Part 4. Umph at the Front: Where to apply the power | Vasa Trainer

Summary

This video script discusses the fourth focal point of swimming technique, emphasizing the importance of power generation at the front of the stroke. It contrasts the outdated 'S-pole' method, which focuses on power at the stroke's end, with the 'UMP at the front' technique that engages power early using the wrist as a fulcrum. The presenter illustrates the technique with a demonstration, highlighting the engagement of large muscle groups for a quicker and more efficient stroke. The analogy of using a large chainring in cycling or front-wheel drive in cars is used to explain the concept's application in other sports, advocating for a 'pull' rather than a 'push' to avoid drag and maintain momentum.

Takeaways

• 🏊‍♂️ The fourth focal point is about where the power is in your stroke, called the UMP at the front.
• 🤚 Engage the power early by using the wrist as a fulcrum after setting the hand and arm into the catch position.
• 🚫 Avoid the old 'S' pole technique which applies power at the end of the stroke.
• 🔄 The UMP at the front technique allows for a straight back motion, engaging large muscle groups for power.
• 💪 Focus on the wrist for power, engaging it early and releasing quickly.
• 🌎 Tim will demonstrate the technique on land, emphasizing the power engagement and release.
• 🏋️‍♂️ Engaging power in the wrist leads to a high elbow early catch, utilizing large muscle groups effectively.
• 🚗 The UMP at the back is less effective, similar to rear-wheel drive versus front-wheel drive in a car.
• 🏊‍♀️ For swimmers, the UMP at the front is akin to swimming with a pull rather than a push.
• 💥 Avoiding a push reduces drag, maintains momentum, and leads to a faster, more efficient stroke.

Q & A

What is the fourth focal point discussed in the script?

The fourth focal point discussed is where the power is in your stroke, referred to as the UMP at the front.

What is the UMP at the front and how is it different from the old S-pole technique?

The UMP at the front is a swimming technique where power is engaged early and quickly using the wrist as a fulcrum, keeping fingertips pointed at the bottom. It differs from the old S-pole technique, which involved making an 'S' with the hand and applying most of the power at the end of the stroke.

Why is the UMP at the front considered more effective than the S-pole technique?

The UMP at the front is more effective because it allows for the engagement of large muscle groups and the application of power early in the stroke, as opposed to the S-pole where power is applied at the back, leading to less effective propulsion.

How does the script describe the hand movement in the UMP at the front technique?

In the UMP at the front technique, the hand movement is described as going straight back rather than in an 'S' shape, allowing for early and quick engagement of power.

What is the role of the wrist in the UMP at the front technique?

The wrist plays a crucial role in the UMP at the front technique as it serves as the fulcrum for engaging power early in the stroke.

What is the significance of engaging power early in the stroke as described in the script?

Engaging power early in the stroke allows for a more efficient and effective pull, as it utilizes the large muscle groups and avoids the loss of momentum and drag that can occur when power is applied at the back of the stroke.

How does the script compare the UMP at the front to other activities like cycling and driving?

The script compares the UMP at the front to using a large chainring in cycling and front-wheel drive in a car, as opposed to a small chain ring and rear-wheel drive, respectively, to illustrate the advantage of power application at the front.

What is the alternative to the UMP at the front, and why should it be avoided according to the script?

The alternative to the UMP at the front is the UMP at the back, which should be avoided because it results in power getting stuck at the end of the stroke, causing a loss of momentum and creating extra drag, leading to a slower stroke.

What is the recommendation for a faster, effective, and efficient swimming stroke according to the script?

The script recommends putting the UMP at the front for a faster, effective, and efficient swimming stroke, which involves engaging the power early with the wrist and large muscle groups.

How does the script illustrate the difference between swimming with a pull and a push?

The script illustrates the difference by showing that a push, demonstrated when power is applied at the back of the stroke, results in a loss of momentum and drag, whereas a pull, which is the UMP at the front, is more efficient and faster.

Outlines

00:00

🏊‍♂️ The Power in Your Stroke: UMP at the Front

The paragraph introduces the fourth focal point of swimming technique, emphasizing the importance of where the power is applied in a stroke. It contrasts the traditional 'S' pull method, where power is applied at the end of the stroke, with the 'UMP at the front' approach. In the latter, power is engaged early in the stroke using the wrist as a fulcrum, allowing for the engagement of large muscle groups for a more efficient and powerful stroke. The paragraph also provides an analogy to triathlon and car driving to illustrate the concept of 'front-wheel drive' being more effective than 'rear-wheel drive'. The demonstration by Tim shows the technique of engaging power on the wrist and releasing it quickly for an efficient stroke.

Keywords

💡UMP

UMP stands for 'U'se 'M'uscle 'P'ower, and it refers to the technique of engaging the power of the stroke early on, using the wrist as a fulcrum. In the context of the video, UMP is contrasted with the old 'S' Pole technique, where power is applied at the end of the stroke. UMP is likened to front-wheel drive in a car, emphasizing the efficiency and effectiveness of applying power at the front of the stroke.

💡Fulcrum

A fulcrum is a point on which a lever pivots or turns. In the video, the wrist is described as the fulcrum for the stroke, meaning that the wrist is the pivot point around which the power of the stroke is applied. This is a key concept in the UMP technique, as it allows for the efficient transfer of power from the larger muscle groups to the stroke.

💡Stroke

In the context of swimming or rowing, a stroke refers to the complete movement of the arm or oar through the water. The video discusses optimizing the stroke by placing the power at the front, which is a more efficient way to propel oneself forward compared to the traditional 'S' Pole technique.

💡S Pole

The 'S' Pole is an older technique where the hand moves in an 'S' shape during the stroke, applying most of the power at the end. The video script explains that this method is less efficient because it doesn't allow for the early engagement of power and relies on smaller muscle groups.

💡Power

In the video, power refers to the force applied during the stroke to propel the swimmer or rower forward. The UMP technique emphasizes engaging this power early and using the wrist as a fulcrum to maximize efficiency, as opposed to the 'S' Pole technique which applies power at the end of the stroke.

💡Large Muscle Groups

The video discusses the importance of engaging the large muscle groups, such as those in the back and shoulders, when applying power during the stroke. This is in contrast to the 'S' Pole technique, which relies more on smaller muscle groups and is less efficient.

💡Efficiency

Efficiency in the context of the video refers to the ability to apply power in a way that maximizes speed and minimizes energy expenditure. The UMP technique is presented as more efficient than the 'S' Pole because it allows for early engagement of power and the use of larger muscle groups.

💡Drag

Drag is the resistance that opposes the motion of an object through a fluid like water. The video explains that the 'S' Pole technique creates more drag because it pushes water at the end of the stroke, which slows the swimmer down. The UMP technique, on the other hand, is designed to minimize drag by pulling water rather than pushing it.

💡Momentum

Momentum is the product of an object's mass and velocity and is a measure of its resistance to stopping. The video script mentions that using the 'S' Pole technique can cause a loss of momentum because the power is applied at the end of the stroke, which can slow the swimmer down.

💡Engage

To engage in the context of the video means to activate or apply a force. The UMP technique involves engaging the power early in the stroke by using the wrist as a fulcrum, which is different from the 'S' Pole technique where power is engaged at the end of the stroke.

💡Front-Wheel Drive

Front-wheel drive is a vehicle configuration where the engine's power is transmitted to the front wheels. The video uses this as an analogy to the UMP technique, suggesting that applying power at the front (like in front-wheel drive) is more efficient than applying it at the back (like in rear-wheel drive).

Highlights

Introduction to the fourth focal point: the power in your stroke.

Terminology: 'UMP at the front' refers to engaging power early in the stroke.

Technique involves using the wrist as a fulcrum and keeping fingertips pointed at the bottom.

Contrasts with the old 'S Pole' method, which applies power at the end of the stroke.

In the S Pole, it's impossible to apply power at the start or during the sweep of the stroke.

The S Pole forces power to be applied at the back of the stroke.

The UMP at the front allows for straight back motion, engaging large muscle groups early.

Focus on the wrist for power engagement and quick release.

Demonstration by Tim on how to engage power at the wrist.

Shift to the power at the back or 'UMP at the back' involves different muscle usage.

The UMP at the back is less effective than the front.

Triathlete analogy: using a large chainring instead of a small one.

Car analogy: front-wheel drive versus rear-wheel drive.

Swimming analogy: swimming with a pull instead of a push.

Avoiding a push reduces drag and maintains momentum.

For a faster, effective, and efficient pull, keep the UMP at the front.

Transcripts

[Music]

so now we're gonna be getting into some

of the fun stuff we're gonna be going

into the fourth focal point which is

where the power is in your stroke and I

call this the UMP at the front and what

it is is after you set your hand up set

your arm up into that catch right here

you engage the power early and very

quickly using the wrist as your fulcrum

keeping your fingertips pointed at the

bottom now this is very different than

what many of us learned which was the

old s Pole and in the old s pole what we

did was we made an S with our hand

applying most of the power at the very

end of the stroke now here's what's

going on with the s pole if you're

sliding your hand out in an S pole

formation there's really no way you can

put power right here nor could you go to

put power as your hand was sweeping in

so in an S pole you are forced to put

your power at the back of the stroke

well in this pole we're not going out or

in we're just pretty much going straight

back and you're able to engage your

large muscle groups and engage the power

quick and early right there in the

stroke so we call this the unfit the

front once again focusing on the wrist

for the power we engage the power early

and let go right away so Tim's going to

demonstrate that on the earth and what

we're really gonna be focusing on

engaging the power not necessarily right

as you go to the stretch or right where

you were at the catch but some were

right in between he's going to engage

the power on the wrist fully engage

press hard and then release

so what's really neat about my tim is

doing right here is he's engaging once

again the large muscle groups he's

focusing on the wrists he's getting a

high elbow early catch

now what Tim's going to do is he's going

to shift to the power at the back or the

UMP at the back when he starts doing

this there's a very different poll going

on a lot of different muscles being used

and it's not as effective as it putting

at the front so let's put it up back at

the front

now if you were triathlete something

similar to the up at the front would be

like using your large chainring instead

of your small chain ring if you were

driving in your car it would be

front-wheel drive as opposed to

rear-wheel drive and anyone you're

swimming what you're looking at is

swimming with a pull instead of a push

and the reason why we want to stay away

from a push when Tim was demonstrating

back there is when you're in this push

you're allowing all this power to kind

of get stuck at the end of your stroke

and you lose momentum and create a lot

of extra drag and consequently you slow

down so for a faster effective efficient

pull put the ump at the front