Learn To Swim Freestyle | A Simple Step-By-Step Guide
Summary
TLDRThis 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
🏊♂️ 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.
🔄 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.
Mindmap
Keywords
💡Freestyle
💡Drag
💡Head Position
💡Arm Movement
💡Catch
💡Pull Phase
💡Recovery Phase
💡Breathing
💡Leg Kick
💡Rotation
💡Streamlined
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
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