Crawl (freestyle)

Swimming training is based on repeated repetition of specific movements that hone stroke technique to perfection. They are included in almost all training complexes, and any trainer will tell you that there are never too many exercises for technique. Therefore, you should include a couple in your training program. The key to freestyle success is that you spend most of your time on your side and half turn, not on your stomach! A real crawl requires constant turns and rotation of the body around the longitudinal axis. You should also develop a breathing rhythm that promotes effective rotation. In the guide below, "front" refers to the hand that "points" the direction of movement. The side of the same name (shoulder to hip) is usually facing the bottom of the pool, like the keel of a boat. The opposite side (shoulder to hip) points towards the ceiling (or the sky if you're lucky enough to swim in a natural body of water) like a shark's fin. Stretch out one hand and grab an imaginary rail, pull yourself forward on it. After completing the pull-up, reach forward with your other hand and grab the second "rail". Repeat the exercise several times, as if you alternately pull yourself up on your hands between two rails. Get up off the bench and repeat while standing… arm out, pull up, arm out, pull up. We noticed how much more relaxed, cleaner and more powerful the movements became after you connected the hip area. Now you pull up not only on your hands. All muscle groups are involved - the muscles of the pelvis, back and anterior abdominal wall. Note that the range of motion has also increased - now you can stretch your arm further and pull yourself deeper. We try to achieve the same in freestyle: the same natural and uninhibited power. The exercise helps to pay full attention to the movement with one hand and develop a long stroke with the body extended into a string. You are swimming in a normal freestyle, but with one adjustment: one arm is stationary, stretched forward (front arm) and points to the destination, while the other strokes (working arm). When the working hand rushes forward and catches up with the front one, the hands change roles. Usual catch-ups, but with a slight difference: the front hand is included in the work shortly before the working hand “catches up” with it - its movement begins at the moment when the working hand overcomes three-quarters of the full cycle. And again we have catch-ups, but this time the front hand is holding on to the swimboard; changing roles, hands pass the board like a baton. You can even replace the board with a pencil or any other object that won't drag you down. The exercise teaches you to keep your elbows high and control the position of the hands in the return phase. Swim freestyle, but do not take your fingers out of the water during the return phase. The fingers slide slightly away from the body, and you focus all your attention on the correct rotation of the body and the high position of the elbows pointing up. Vary the degree of immersion of the hand in water: fingers, hand, wrist, and even the entire forearm. Develops body rotation skills and the ability to maintain the correct position of the head (especially when you add breathing in the next exercise). Outwardly, everything looks like a normal crawl in slow motion. One arm is extended forward and indicates the direction of movement (front arm), the second is looking back, pointing to the place where you were a second ago. Hands in this exercise, unlike the body, rest. The torso should be positioned as follows: the side of the same name with the back arm is looking up, and the opposite side is directed towards the bottom of the pool. The ear is at shoulder level with the front arm, the chin is in line with the chest, the gaze is directed to the side (and slightly up), and the mouth is above the water (so that you can breathe). Perform ten kicks and then turn around and switch hands. The front hand under water makes a rowing movement and ends it at the bottom point, turning into a back one. The second hand sweeps over the water in the return phase and automatically becomes the front. At the same time, turn your head, turning it along with the body: the rotation is directed down through the water, followed by exit to the surface on the opposite side. Perform 10 more strokes and again completely change position. Once you've mastered this exercise, go up a step and add breath (see next exercise). The exercise repeats the previous one with the only difference that we change the position of the head, which now occupies a position that is standard for freestyle. Your gaze is fixed in the direction of movement! Turn your head so that the cheek is located above the shoulder of the front hand, the gaze is directed slightly down relative to it and forward. To inhale, you will have to turn your head slightly, and then return to the starting position, looking at the outstretched arm. Inhalation should take place on the side of the arm that is in the return phase (moving forward) at the moment the arm is immersed in the water; then the rotation of the body follows, and the head rushes after it. Once you've mastered the exercise, gradually decrease the number of kicks for each cycle until you move from slow motion (10/10) to standard freestyle footwork (3/3 or six-beat footwork). The exercise gives the "feeling" of the water. Swim in a traditional crawl, but at the same time clench one or both hands into a fist. Vary the structure and number of strokes "on the fists". Later, when you open your arms, you will fully feel the difference in the pressure they exert on the water - use this feeling to hold the water in the pull-up phase. And when the hands are clenched into fists, try to push the water with the help of the inner (palmar) surface of the forearm - the lower part of the arm, from the wrist to the elbow - as if it were an extension of your hand. And don't forget to rotate the body! At this stage, all attention is paid to the working hand. We swim in the traditional freestyle, but we row with one hand. The second is motionless, stretched forward (front arm) or back along the body (back arm). The active arm makes a series of strokes; before switching places, each arm performs a certain number of pull-ups. Do this exercise with your passive arm in both positions. When the stationary arm is extended along the body, inhale on the side of the same name (opposite to the working arm). If the motionless arm is extended forward, we breathe on the side of the working arm. Again, choose the time to inhale according to the rotation of the body. To inhale, the head rotates simultaneously with the body, and then returns to a centered position. Throw away your float board and learn how to do side kicks. Stretch the lower arm forward, press the upper one to the body. Cover the distance with stop kicks, on the way back, roll over to the other side. You may find it easier to swim on one side than on the other. Why? If you are used to breathing on one side, your difficulties may be due to the breathing cycle (you sink every time you exhale) or they are caused by the rotation of the hips (legs "tangle" and you cannot balance). In the position on the side, perform a kick, count to six, after which you make one stroke, change hands, rotating to the opposite side, and stretch the other arm forward. Count to six again, do a stroke and roll over. Make sure that the pelvic part does not "get stuck" in the process of turning. The rotation should be smooth, but fast, like a click. Again, the first blow is performed on the side, as in the previous exercise. But now we leave the extended - sliding - hand in front. The second hand - rowing - is transferred forward and carried under the body to complete the stroke. We use the large muscles of the hips, back and side of the body to perform a stroke, which we finish on the same side we started on, with the back hand pressed to the thigh. Remember that the sliding hand is extended forward all the time. (For comparison, try this exercise in a horizontal position. Feel how complicated the task of the working arm, which now makes a stroke only due to the muscles of the shoulder girdle, shoulder and forearm. Feel the power and energy generated by the rotation of the body!) Do three strokes in one hand, and then three - the other. Changing hands, we sharply translate the body and the hip region into a relevant position. When you freestyle, one hand usually enters the water moments before the other hand completes the stroke. This is called a crossover. The next exercise differs from the traditional crawl only in the absence (or extremely short duration) of this crossover. After your hand touches the water, lean forward and do a little slide before moving on to a grab and pull. But don't stop, as you would when doing a "hit on the count of six"; keep making continuous hand movements. Just slightly increase the duration of the sliding phase at the moment the hand enters the water. Imagine yourself as a skater who pushes off the ice and slides forward on one leg. This slide is accelerated by the skater's hind leg, which first rests on the ice, and then pushes away from it. Imagine the same movement while swimming. Use the end of each stroke to catapult your body for the next slide. At first, it will be difficult for you to make an accentuated and powerful movement with one hand at a time when the other is straightened and relaxed, but this is one of the secrets of a fast and effective crawl. Use all the power at the right moment, and then relax and rest. Make sure that your pelvis and your shoulders rotate according to the stroke cycle, and that the large back muscles are involved in the strokes. The skater exercise is great for moments of fatigue, when you lose your rhythm during grueling workouts or during long swims. Strive forward. Glide. Spin around. Throw water from under your feet and swim from your hip. There are many options for performing these exercises, and even more exercises that we did not have time to talk about. You can combine them to work out several techniques in one fell swoop, or you can add more specialized ones to hone a single element of technique. Experiment, modify the exercises and try to constantly improve your technique. And may good luck accompany you!