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Swim Freestyle: Body Position & Technique | Front Crawl Swimming

Swim Freestyle: Body Position & Technique | Front Crawl Swimming


(upbeat music) – Today, we’re
talking about establishing a good freestyle body
position in the water. Having the correct body
position in the water allows us to be more streamlined, which not only ensures that
we improve our efficiency as we swim, but will aid our stroke and help us to move
through the water faster. While swimming freestyle, you
should aim to keep your body as horizontal as possible in the water, which is generally called
being balanced or neutral. Being balanced will create
the least amount of drag, and the correct head position has a large influence on this balance. Your head should be in a neutral position and in line with your spine. Holding your head too high will cause your feet and legs to sink
a little like a see-saw, and having your head too low
will cause someone to drag. Your eye-line should feel natural to you, and we suggest facing
with your eyes looking one to two meters in front. Rotation refers to the body-roll movement of your shoulders, torso,
and hips all as one. By rotating, you’re able to utilize the larger back muscles
and stabilize the stroke. And, by rotating the whole body around taking one shoulder out of the water also means that we reduce our
surface area in the water, and therefore, making ourselves faster. To rotate, both your shoulders
and hips should move in sync rather than one leading the other. This movement can also help
to make the breathing action just that little bit more
natural rather than feeling like we’re craning our heads
around for a breath. Here are some drills and progressions designed to improve your body position. A good drill to help
encourage the recovering arm is called rib-tickle. As your hand exits the water by your hip, track your arm up the side of your torso tickling your ribs with your fingertips making sure to keep your elbow high and the hand loose and relaxed. It should follow forwards
to enter the water in front of your shoulder. A drill to concentrate on the catch and initiation of
rotation is doggy paddle. With your head out of the water, look straight in front of you. As you reach forwards
with your leading arm, extend into that rotation onto the side making sure to keep your elbow high as you move from the
catch and into the pull. As this arm moves
backwards towards the hip and the exit point, the opposite arm should be reaching forwards as you then roll your body towards the other side. To progress on from the drills before returning to the
full stroke unaided, try swimming with a snorkel. This will help to remove the challenge of coordinating breathing
whilst adding propulsion thus enabling you to focus on
rotation and body position. Next time you go for a
swim, warm yourself up with a little bit of normal
swimming to begin with then practice these drills. Do the drill for 15 to 25 meters before swimming off with a
good technique directly after. Repeat this process over
as many times as you like. When breathing, do not
deliberately turn your head to the side, your head should
simply follow your body, meaning you just roll a little bit further until your mouth is clear
enough from the water in order to breath. Aim to roll your head
as little as possible. Rolling too much can disrupt
the balance of your stroke. And, lifting your head will
also slow your stroke down as it causes the hips and legs to sink creating more drag in the water. A useful tip is to try keeping
one lens of your goggles under the water and one
lens above the water. If you have enjoyed today’s video, please do hit that thumbs up button and if you would like to see
more videos from GTN like this, then please do click on the globe and subscribe to the channel. If you’d like to see more
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18 thoughts on “Swim Freestyle: Body Position & Technique | Front Crawl Swimming”

  1. Great video! Question on rotation: I've read the body should rotate no more than 45 degrees from parallel to the pool floor. But in this video (and some others!) – it looks like body is rotating far more than 45! Especially on breathing side! Is there truth to the '45 degree rule'?? Thanks!

  2. Hi Mark!!
    Video molto bello ( beutiful video) and as always very well explained, i’m going to try the snorkel drill…🏊🏽‍♂️🏊🏽‍♂️
    Grazie👍🏽
    The swiss swimmer🇨🇭🇨🇭

  3. In this video, the legs and feet also follow the hip/shoulder rotation (not facing flat toward the bottom), is this more so for longer distance swimming compared to fast sprinting?

  4. Вдох заканчивается одновременно с вхождением кисти в воду это не правильно!

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