7 Mistakes That Make Your Legs Sink

Summary

This video explains how to improve your body position while swimming, focusing on preventing your legs from sinking. It emphasizes the importance of proper arm extension, breathing techniques, and body posture. The video highlights common mistakes like incorrect head positioning, over-exaggerated kicking, and improper arm recovery. Key tips include keeping a natural, relaxed breathing pattern, aligning the body properly, and using the buoyancy of the lungs to support the body. The video concludes with a bonus tip on managing body tension, encouraging swimmers to find a balance between relaxation and proper form for effective swimming.

Takeaways

• 😀 Proper body balance in swimming is essential to prevent legs from sinking, and arm positioning plays a significant role in this.
• 😀 When swimming freestyle, extending one arm in front of the head at all times is crucial for maintaining balance and preventing sinking.
• 😀 Panic breathing, like gasping for air, can throw off body balance and cause the hips and legs to drop during swimming.
• 😀 Aim for a calm and controlled breath by taking a 'sip' of air and exhaling through the nose while your face is in the water.
• 😀 Turning your head to breathe too high or looking up at the sky can lead to losing balance and make the legs sink.
• 😀 To raise your hips, focus on lengthening your body and tucking your tailbone, avoiding sticking your bum up in the air.
• 😀 Kicking hard is inefficient and can cause more drag; instead, aim for a relaxed, loose kick that supports you without excessive force.
• 😀 To reduce drag, point your toes and keep your feet flexible while kicking, making sure the movement supports your body position.
• 😀 The arm recovery technique should not involve dragging your elbow too far behind the body, as this throws off balance and causes the legs to sink.
• 😀 Efficient arm movement under the water should focus on pressing backwards rather than downwards to avoid creating extra drag and sinking the legs.

Q & A

Why do some swimmers' legs sink even after being told to kick harder?

The main reason for sinking legs is poor body positioning, often caused by not maintaining proper arm extension in front of the head, leading to an imbalance in the body's center of mass. Proper arm positioning and breath control can help maintain better buoyancy.

What is the 'front quadrant freestyle' and how does it help with body position?

Front quadrant freestyle involves always having one arm extended in front of your head during the stroke. This helps to maintain balance and prevents the hips and legs from sinking by keeping the body aligned and the center of mass moved forward.

How does breathing technique impact body position while swimming?

Improper breathing, such as quick or panicked inhales, can disrupt balance and cause the body to sink. Swimmers should aim for a calm, controlled inhale—just a sip of air followed by exhaling through the nose while their face is in the water to maintain a balanced position.

Why is it important not to lift the head too high when breathing?

Lifting the head too high causes the body to lose alignment, resulting in the hips and legs dropping. The key is to keep the bottom goggle in the water or just above it, ensuring that the shoulders and arms remain in proper alignment.

What is the proper posture to avoid sinking the hips while swimming?

To prevent sinking hips, swimmers should focus on maintaining a long, straight body from head to toes, tucking the tailbone slightly. This posture ensures that the body is aligned horizontally and utilizes buoyancy from the lungs.

Why is kicking harder not always effective for keeping legs up in the water?

Kicking harder can actually increase drag and lead to inefficiency. The kick is meant to support the swimmer's body, not propel them. Kicking with loose, floppy ankles and relaxed legs helps reduce drag and maintain balance.

How can incorrect kicking mechanics negatively impact swimming performance?

If swimmers bend their knees and hips too much or point their toes downward, it increases drag and causes the legs to drop. Efficient kicking should involve keeping the legs extended, with a relaxed and floppy ankle for less resistance.

What is the 'high elbow recovery' technique and how does it affect balance?

The high elbow recovery involves keeping the elbow pointing upward as the arm moves over the water. However, misinterpreting this technique, like pulling the arm too far behind the body, can disrupt balance and cause the legs to splay out and sink.

How does the catch phase of the stroke affect leg position?

During the catch phase, if the swimmer pushes down too much, it can raise the chest but drop the hips and legs. The proper technique is to press backwards with the forearm and hand, which moves the swimmer forward and helps maintain the body's alignment.

What is the bonus tip about tension in the body during swimming?

The bonus tip is about maintaining the right balance of tension in the body. Swimmers should aim to be relaxed and fluid, but also maintain enough form and tightness to prevent excessive drag and ensure good posture, which helps keep the hips and legs up.