Renang Gaya Dada Untuk Persiapan TES TNI / POLRI

Summary

In this video, TNI Amelia explains the correct way to swim using the breaststroke technique, focusing on efficient movements to conserve energy and reduce time. She provides essential tips for those preparing for the TNI or Polri swim tests, emphasizing the importance of warm-ups, proper form, and body coordination. Amelia demonstrates key steps such as practicing on land, mastering the glide, and executing precise arm and leg movements. She also highlights the significance of proper breathing and coordination. With consistent practice, viewers will improve their swimming speed and technique, making them ready for their tests.

Takeaways

• 😀 Warm up with static and dynamic stretches before starting any swimming training to avoid injuries.
• 😀 Use swimming goggles if necessary for better visibility and comfort while swimming.
• 😀 Practice the breaststroke movement on land first to simulate the body position and arm movements.
• 😀 Avoid overly wide arm movements during the breaststroke to prevent fatigue and conserve energy.
• 😀 Train your leg movements by practicing kicking with your legs straight and together, and pushing off the pool edge for better propulsion.
• 😀 Focus on correct body position while gliding, ensuring your body stays below the water's surface.
• 😀 Ensure smooth and quick arm and leg coordination during the stroke for maximum efficiency.
• 😀 When gliding, ensure your face is directed towards the pool floor, and take a breath by lifting your head slightly without disrupting your body position.
• 😀 Exhale underwater through your nose or mouth and inhale above the water to maintain a steady rhythm during your swim.
• 😀 Practice the movements with systematic training, gradually increasing distance and speed to build proficiency and stamina.

Q & A

What is the main focus of this video?

The video focuses on teaching the correct technique for swimming the breaststroke (gaya dada), making it efficient for tests like the TNI and Polri swimming exams.

Why is the breaststroke recommended for the TNI and Polri swimming tests?

The breaststroke is recommended because it is easier to maintain for longer periods, which is essential during swimming tests that require endurance.

What are the key elements to remember before starting the swim practice?

Before starting practice, it's important to perform both static and dynamic warm-ups to prevent injury and to prepare the body for the exercise. Additionally, ensure you have swimming goggles if necessary.

What should be the position of the body during the simulation of the breaststroke on land?

During the simulation, your body should be bent forward, with your legs together and your arms performing the breaststroke motion. This simulates the swimming movement on land.

Why shouldn't the arms open too wide when swimming the breaststroke?

Opening the arms too wide increases the energy spent, leading to quicker fatigue. The arms should open just enough to perform the stroke efficiently without wasting energy.

How should the legs move when practicing the breaststroke in the water?

When practicing the legs in the water, the motion should resemble a sideways kick followed by a straightening of the legs. Keep the feet together during the entire movement.

What is the importance of the body position when sliding in the water?

During the glide phase, the body should remain below the surface of the water to reduce drag and allow for a faster movement. Pushing off from the wall should propel you forward swiftly.

How should the arms and legs coordinate during the breaststroke?

The arms and legs should move in a coordinated sequence. First, the legs should perform the kicking movement to propel you forward, followed by the arms performing the stroke. The movements should flow smoothly and in sync.

What should be the head and breathing position during the breaststroke?

During the stroke, your head should be facing down to the bottom of the pool. When taking a breath, you should lift your head above the water, facing forward, and inhale through your mouth.

How can you improve your swimming speed in the breaststroke?

To improve speed, focus on ensuring your technique is correct. Once the movements become efficient, increase your speed gradually by practicing consistently and focusing on the coordination between arms, legs, and breathing.