Speedo Swim Technique - Breaststroke - Created by Speedo, Presented by ProSwimwear

ProSwimwear

10 Jul 201304:08

Summary

TLDRThis script offers valuable swimming tips for efficiency and speed. It emphasizes maintaining a streamlined body position with a straight back and head slightly tilted down. Breathing techniques are highlighted for oxygen delivery, suggesting mouth breathing during the pull phase and nose or mouth exhalation during recovery. The script also details a powerful kick with foot flexion and propulsion, and the use of a kick board for practice. For stroke improvement, it recommends extending arms with high elbows, focusing on water catch, and using finger paddles and a pull buoy for better arm pull. These techniques are aimed at enhancing swimming performance.

Takeaways

🧘 Maintain a streamlined body position for improved efficiency in the water.
🌊 Keep your body straight from head to hips and position your head facing forward with a slight downward tilt.
🏊‍♂️ Use abdominal muscles to keep your back straight and hips close to the water surface.
💨 Breathe in through your mouth as you lift your head during the pull phase of your arms.
🤽‍♂️ Keep your head and shoulders relaxed to avoid tension during the recovery phase.
👃 Exhale slowly through your nose or mouth when your head is submerged in the water.
🦶 A strong kick technique is crucial for propulsion and speed in swimming.
🦵 Flex your foot and pull toes towards your shins at the start of the kick, keeping heels close to your bottom.
🚀 Push water backwards with the soles of your feet to accelerate and propel your body forward.
🦶 Point your toes at the end of the kick for maximum ankle flexibility.
🧘 Bend legs during the recovery phase of the kick, keeping knees close and heels up towards your bottom.
🏋️ Use a kick board to isolate leg movements and focus on kick technique.
🤲 Extend arms at the front of the stroke with hands turned slightly outwards, keeping elbows high.
🤲🏻 Sweep arms outwards to catch as much water as possible, then accelerate backwards for propulsion.
🤞 With elbows tucked in, extend arms to the front of the stroke, keeping them as close together as possible.
🤲🏻 Use finger paddles to focus on improving catch position and arm pull.
🚣 Use a pull buoy to concentrate on improving arm pull technique.

Q & A

What is the importance of correct body position in swimming?
-Correct body position allows you to become more streamlined, improving your efficiency in the water by keeping your body as straight as possible from your head to your hips.
How should your head be positioned while swimming?
-Your head should be facing forwards and tilted slightly downwards to maintain a streamlined position and reduce drag.
What is the purpose of pulling your stomach in while swimming?
-Pulling your stomach in helps to keep your back straight and your hips closer to the water surface, contributing to a more efficient swimming posture.
Why is breathing technique important in swimming?
-Breathing technique delivers oxygen to your muscles and helps you swim more comfortably and efficiently by coordinating with the arm pull phase.
How should you breathe during the pull phase of your arms?
-As your arms start the pull phase, lift your head out of the water and breathe in through your mouth.
What should you do during the recovery phase of your arms?
-During the recovery phase, submerge your head into the water and exhale slowly through your nose or mouth.
How does a strong kick technique contribute to swimming speed?
-A strong kick technique provides more propulsion, allowing you to swim faster by effectively pushing water backwards with the soles of your feet.
What should be the initial position of your foot during the kick phase?
-At the start of the kick, flex your foot, pulling your toes towards your shins while keeping your heels as close to your bottom as possible.
How should you point your toes at the end of the kick phase?
-At the end of the kick, point your toes and aim to get the soles of your feet to face each other as much as your ankle flexibility allows.
What is the purpose of using a kick board while swimming?
-A kick board can be used to isolate your legs, allowing you to focus on improving your kick technique without the involvement of your arms.
How can you improve your stroke technique for a more efficient swim?
-Improve your stroke technique by extending your arms at the front of the stroke with hands turned slightly outwards, keeping your elbows high, and focusing on catching as much water as possible with your hands.
What equipment can be used to focus on improving the arm pull in swimming?
-Finger paddles and a pull buoy can be used to help focus on improving your catch position and arm pull, respectively.

Outlines

00:00

🏊‍♂️ Body Position for Streamlined Swimming

This section emphasizes the importance of maintaining a correct body position to enhance swimming efficiency. It advises keeping the body as straight as possible from the head to the hips, positioning the head slightly downwards, and pulling in the stomach to keep the back straight. The goal is to keep the hips close to the water surface.

💨 Effective Breathing Techniques

Proper breathing techniques are crucial for delivering oxygen to muscles and ensuring comfortable, efficient swimming. The script describes lifting the head to inhale through the mouth during the pull phase, keeping the head and shoulders relaxed, and exhaling slowly through the nose or mouth as the head submerges during the recovery phase.

🚀 Enhancing Kick Technique for Propulsion

A strong kick technique provides more propulsion and speed. This section explains the kicking motion, including flexing the foot, pulling toes towards the shins, and pushing water backwards with the soles of the feet to accelerate. It also highlights pointing toes at the end of the kick and bringing heels up towards the bottom during the recovery phase.

🦵 Kick Board for Kick Technique Improvement

Using a kick board helps isolate the legs, allowing swimmers to focus on refining their kick technique. The script advises keeping the body relaxed throughout the stroke and provides tips on maintaining proper form.

🏊‍♀️ Improving Stroke Technique

To swim faster and more efficiently, extending arms at the front of the stroke with hands turned slightly outwards is recommended. High elbows and a strong catch with hands, accelerating arms backwards, and sweeping hands inwards in front of the body are key points. The use of finger paddles and pull buoys is suggested to enhance arm pull and catch position.

Mindmap

Keywords

💡Body Position

Body position refers to the alignment and orientation of a swimmer's body in the water. It is crucial for reducing drag and increasing efficiency. In the video, it is mentioned that keeping the body straight from the head to the hips and having the head facing forward and slightly tilted downwards helps in maintaining a streamlined position, which is essential for fast and efficient swimming.

💡Streamlined

Being streamlined means having a body shape that reduces resistance in the water, allowing for faster movement. The script emphasizes the importance of a streamlined body position to improve efficiency in swimming, which involves keeping the body as straight and close to the water surface as possible.

💡Breathing Technique

Breathing technique is the method swimmers use to inhale and exhale while swimming, which is vital for delivering oxygen to muscles and maintaining comfort and efficiency. The video describes the process of lifting the head out of the water to breathe during the pull phase and exhaling slowly through the nose or mouth during the recovery phase.

💡Pull Phase

The pull phase in swimming is the part of the stroke where the arms are used to generate propulsion. The script describes how to lift the head and breathe during this phase, indicating its importance in the overall swimming motion and the need to keep the head and shoulders relaxed.

💡Recovery Phase

The recovery phase is the process of returning the arms to the starting position after the pull phase. The script mentions extending the arms forward on the recovery phase and submerging the head into the water, which is essential for a smooth transition between strokes.

💡Kick Technique

Kick technique involves the movement of the legs and feet to generate propulsion in the water. The script explains the importance of flexing the foot and pushing the water backwards with the soles of the feet to accelerate and propel the body forward, highlighting the role of a strong kick in achieving faster swimming.

💡Flex

Flexing refers to bending or curving a part of the body, such as the foot, to increase the effectiveness of a swimming stroke. The video script mentions flexing the foot and pulling the toes towards the shins at the start of the kick to maximize propulsion.

💡Propulsion

Propulsion in swimming is the force that moves the swimmer forward through the water. The script discusses how a stronger kick technique results in more propulsion, which in turn leads to faster swimming speeds.

💡Stroke Technique

Stroke technique encompasses the coordinated movements of the arms and legs used in swimming. The video script provides details on extending the arms, sweeping them outwards, and accelerating them backwards to catch water and generate propulsion, which is key to improving swimming speed and efficiency.

💡Catch Position

The catch position is the initial part of the arm movement in a swimming stroke where the hand enters the water and begins to pull. The script mentions using finger paddles to focus on improving the catch position, which is important for an effective arm pull and overall stroke technique.

💡Pull Buoy

A pull buoy is a piece of swim training equipment used to help swimmers isolate and improve their arm pull. The script suggests using a pull buoy to focus on the arm pull, indicating its utility in enhancing upper body strength and technique in swimming.

Highlights

Maintaining a streamlined body position improves swimming efficiency.

Keep your body straight from head to hips for optimal alignment in the water.

Position your head facing forward and slightly downwards to reduce drag.

Pull in your stomach to keep your back straight and hips near the water surface.

Breathing technique is crucial for delivering oxygen to muscles and comfortable swimming.

Lift your head to breathe during the pull phase of your arms.

Relax your head and shoulders to avoid tension during the recovery phase.

Submerge your head and exhale slowly through your nose or mouth during the recovery phase.

A strong kick technique provides propulsion and increases swimming speed.

Flex your foot and pull toes towards your shins at the start of the kick.

Push water backwards with the soles of your feet to accelerate and propel your body forward.

Point your toes and aim for the soles of your feet to face each other at the end of the kick.

Bend your legs closely together during the recovery phase of the kick.

A kick board can help isolate leg movements and focus on kick technique.

Extend your arms with hands turned slightly outwards at the front of the stroke.

Sweep your arms outwards to catch as much water as possible for a stronger pull.

Accelerate your arms backwards and sweep inwards in front of your body for an effective stroke.

Keep your arms close together and elbows tucked in during the extension phase of the stroke.

Finger paddles can aid in improving catch position and arm pull.

A pull buoy can assist in focusing on arm pull technique.