If you have a neutral head position with your eyes focused down, your hips will naturally lift up, making it much easier to kick.
Try to press your upper body lower in the water, which will make your hips higher. Add short and strong flutter kicks, and your legs will be right on the surface of the water. Related: 10 Steps to Smarter Freestyle. Your hands should be relaxed with a few millimeters of space between each finger.
This actually helps you swim faster and increases the power of your pull compared to swimming with your hands cupped tightly together! Your fingertips should enter the water about inches in front of your shoulder at a 45 degree angle to the water. Your middle finger should enter the water first, followed by a long reaching extension through your shoulder and arm. Once your shoulder is fully extended, your chest will open up to the side, and you will keep your head looking down.
This is the beginning of your catch, where you will start to pull water with your full arm. After your arm is fully extended, bend at the elbow and angle your fingertips toward the bottom of the pool.
This sets you up for a strong pull phase, turning your entire hand and forearm into one large paddle. After initiating EVF, you will begin your pull. Pull straight back toward your feet, keeping your hand relaxed with the fingertips slightly apart. Try to keep your elbow above your hand for most of the pull, eventually extending your arm straight when your arm gets past your hips.
Every time you take a stroke, keep your head in place and use your hips to rotate to the right and left. Try to focus on rotating your body with your core, instead of leading with shoulder twists. The hips will initiate the movement, and your shoulders will follow. Pairing these two parts of your body will keep your body in a perfect, streamlined position along the surface of the water.
The most important part of breathing in freestyle is to keep a neutral head position. You do not want to move your head forward or up, as this will ruin your body position and waste energy. Your head and neck should follow the same momentum, and begin to rotate as your chest opens up. Keep one eye underwater and open your mouth to breathe. The water line should be in the middle of your face. Make sure to focus on your opposite arm as well — it should still be extended straight in front of you.
This extension will keep your body more streamlined, and will allow you to continue moving forward. If you pull your arm down while you breathe, it will stop you from moving forward. Many beginners kick too much and too big. This is an easy way to ruin your body position and actually slows you down. We recommend keeping it simple, and de-emphasizing your kick.
For beginners — your body positioning, breathing, and arms will be much more important, and the kick should be an afterthought that helps you rotate.
Try to keep your legs almost straight, with a slight bend in the knees. The power and strength will comes from your hips. As you move through the water, your legs should kick in a short and quick motion. Keep your ankles relaxed while doing this. Once your arm enters the water, your body and head should rotate towards the side so you can breathe. Rotating your body is the trickiest and most important part here, since relaxed breathing and efficient use of energy all come from good body rotation.
This is often the most difficult part to master. Make sure that no air remains when you exhale. The freestyle swimming technique starts when your hand cuts right through the water.
With your elbow above your hand, extend your arm forward as your body rolls to the side. Your shoulder blades should be rolled back. Bring your forearm and hand under your body while sweeping in a downward motion. Your hand should be grabbing hold of the water in a back sweep motion, pushing it behind you so you can move forward. You should also be rolling back to the other side while doing this. Once you hand exits the water near your hip, roll your body to the side. Turn your head and inhale as you prepare your arm to take its next stroke.
Avoid lifting your head while doing this. Just do a slight turn and allow your forward motion to create a small wave that gives you a pocket of space to inhale. Make sure that your kick is in constant rhythm and your ankles relaxed. For this reason, the term freestyle is often used as a synonym for front crawl. The front crawl requires you to flutter kick your feet while reaching forward with alternating strokes.
Follow these 4 steps to learn how to swim and refine your front crawl swimming technique. Keep your body flat, lie facing down in the water with your body kept in line with the water surface. Choosing a side to breathe will depend on being right or left handed.
Whilst your hand is early in the recovery phase, turn your head sideways for a quick breath one second. The trick is to time the roll of your head with your arm movement. To receive the latest updates on the happenings in the Singapore sports scene, or to find out more about some of the latest programmes on offer at ActiveSG, like our Facebook page here. How do you swim freestyle or front crawl?
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