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  • In this video, you will find out how to fix the most common freestyle mistakes

  • watch this video to correct your swimming technique

  • Welcome to the channel!

  • When you fix these mistakes,

  • you will be able to swim much longer and much faster

  • The most common mistake that crucial effects a swimmer is made during the arm stroke

  • if swimmers perform an arm stroke with low elbow position

  • the swimmer doesn't catch as much water and pulls from the surface

  • arm strokes are the most important element of freestyle swimming

  • By performing a correct arm stroke, you'll be able to catch large amount of water

  • and pull to gain speed and move forward,

  • therefore each swimmer must be sure

  • that the arm stroke technique is correct

  • if you have this mistake, you will learn how to fix it

  • Actually, this is easy!

  • The mistake comes in the first phase of an arm stroke,

  • in the beginning of a correct arm stroke,

  • the forearm is turned inside

  • and elbow look upwards

  • if you have wrong technique,

  • your forearm is not turned inside and elbow look downwards

  • forearm position is the key part of this mistake

  • There is no chance to perform a correct arm stroke

  • when the swimmers forearm is not turned inside

  • and the elbows directed downwards

  • In this position, an arm stroke movement is the same

  • as a swimmer is pulling a rope

  • This is the wrong movement for swimming

  • An important point is that a swimmer is not able to catch the water and push it,

  • by performing such arm stroke hands will go through the water

  • and swimming will become harder and super inefficient

  • First, in the beginning of the arm stroke

  • you need to turn your forearm inside

  • so that your elbow is directed upwards

  • in this position it is impossible to perform an arm stroke wrong

  • In the first part of the arm stroke, you need to catch the water

  • you should perform a movement with your forearm facing downwards

  • while your elbow stays in high position

  • By doing a correct catch of the water

  • you'll be able to pull the water

  • When you catch the water

  • you need to start performing the arm stroke by using entire arm

  • a high elbow position allows you to include your back muscles

  • When you use incorrect arm stroke technique

  • you can use only your arm muscles

  • So during the entire arm stroke try to keep high elbow position

  • Here is the best dryland exercise to set up your correct arm stroke technique

  • While doing this drill, you'll get absolutely another feeling of the arm stroke

  • You need to take a chair or a bench,

  • locate the chair in front of you and put one hand on it

  • This imitates your study position of the arm stroke

  • Then, turn the forearm inside to get high elbow position

  • Once the arm is ready, perform an arm stroke with high elbow position and push the chair backwards

  • Now, you can see incorrect way to perform an arm stroke

  • In the starting position, the elbow look downwards

  • while performing the arm stroke the elbow drops down

  • and hand is pulling the chair as a rope

  • When arm stroke is performed, you can continue doing arm strokes in the air

  • to memorise the correct arm position

  • Take a video of you performing this drill to figure out

  • whether you have good arm stroke technique or not

  • While swimming freestyle, you need to take a breath to the side

  • A common mistake swimmer make is when they perform an arm stroke while taking a breath

  • You want to breathe while your hand is in recovery

  • and another hand is in front

  • At this moment, your upper body is turned to the side,

  • one hand is recovering forwards and another hand is in front to provide support for the body

  • When a swimmer performs an arm stroke while being turned to the side,

  • the arm follows the wrong trajectory

  • Swimmer does not have a chance to control the arm stroke while taking a breath

  • Therefore, the arm catches the water properly

  • but then, it leaves the correct trajectory and goes close to the body

  • Imagine, how much this mistakes affects your swimming

  • If at every breath your arm stroke is useless

  • Watch carefully how to fix that!

  • First, you need to work on dryland to get the correct feeling of the movements

  • In my next videos, I will teach in details how to get correct breathing technique in freestyle

  • Now, we will focus on the timing for starting a new arm stroke

  • While performing an arm stroke, another hand is located in front

  • it helps to get support on the water and glide forward

  • In the end of the arm stroke, you need to turn the head to take a breath

  • At the same time, the arm is recovering forwards

  • while the other hand is still out in front

  • Remember an important rule,

  • you cannot start an arm stroke when your head is turned to the side

  • When a breath is taken, you return your head to neutral position

  • At the same time, you start a new arm stroke and recover the other arm forwards

  • This timing of the movements guarantees that the arm stroke will be done in correct body position

  • Try to memorise the feelings and the rhythm

  • While performing an arm stroke, focus that the arm goes on almost straight trajectory

  • and doesn't go under the stomach as you have seen in incorrect swimming

  • To sum up this mistake,

  • start a new arm stroke only when you head is back after the breath

  • and your body is directed forwards

  • Many swimmers lack of basic swimming skills such as breathing technique

  • Often adult swimmers learn to swim alone, without a coach

  • they succeed but there are high chances that some technical elements will be missed

  • A common mistake is lifting head up for breathing

  • this is a serious mistake, it makes swimming hard inefficient and damages other technical elements

  • For many swimmers it seems that it is much easier to leave the head up to take a breath

  • However, it's not

  • It is harder and much more uncomfortable to breathe this way

  • by breathing like this, your body gets down into the water and speed slows down dramatically

  • I recommend that all of you learn to breathe correctly in freestyle

  • First, you must start doing freestyle rotations with breathes on land

  • Imagine that you have an axis that is going through your body from legs to the head

  • By having this axis, you cannot move your head anywhere except rotating around the axis

  • So while performing freestyle rotations turn your head only to the side

  • While taking a breath, keep your head in horizontal position

  • and then return your head to neutral position

  • Correct breathing technique to the side is much more comfortable and much easier than lifting your head up

  • Swimming will become smooth and you will not spend any additional energy for breathing,

  • you will literally enjoy your swimming

  • In the water, you need to practice breathing technique by performing swimming drills

  • The best drill for practicing side breathing technique is to do kicking against the wall

  • One hand is in front and another hand is by your side

  • You need to take a breath to the side and constantly perform good kicks

  • While performing this drill, don't lift your head up at all

  • turn it only to the side

  • To succeed in this drill, you should try to keep one of your eyes under the water

  • Perform this drill for 30 seconds and have a break

  • While swimming try to take a breath exactly in the same way as you were doing in the kicking drill

  • don't be afraid that water will get into your mouth

  • while taking a breath lift your mouth to the side which is above the water

  • Every competitive swimmer does it, do it too and your swimming will become comfortable

  • Swimming technique requires constant attention and improvement

  • By swimming hard intensive training sessions our technique falls apart little by little

  • this is not a problem, if you have a stable swimming foundation

  • However, if you don't,

  • technique can easily be ruined

  • Another common mistake is to take short arm strokes

  • Often, this mistake happens due to swimmers trying to rush and skipping swimming skills

  • By performing short arm strokes, swimming becomes hard,

  • swimmer gets tired very quickly and body position lows

  • In the beginning of the arm stroke, you need to catch the water in high elbow position

  • This is half of your successful arm stroke

  • you need to perform a long arm stroke with the proper trajectory

  • In freestyle lessons, I will explain in details

  • everything about the arm stroke, stay tuned!

  • In the end of the correct arm stroke, your hand should extend and your fingers should touch your leg

  • Once you touch it, you know you are in good position

  • For triathlon swimmers, it is super important to perform long efficient arm strokes

  • In order to increase swimming speed and save the energy for cycling and running

  • By doing correct arm strokes, you will notice how much easier and more enjoyable swimming is for you

  • The common mistake is have large bending at the knees

  • Many swimmers don't know how to perform kicks,

  • know the leg movement,

  • what the rhythm is or what muscles must be working

  • This approach cannot provide sufficient kicking technique

  • the worst part of incorrect kicking is that it slows down your swimming speed

  • plus it takes a lot of swimmer's energy

  • Kicking doesn't provide a large speed boost

  • thus, it is not that important for swimming and especially for triathlon

  • that's why, we need to reduce any movements that decreases our speed and create water resistance

  • First step to start is swimming with straight legs

  • However, you should keep your legs relaxed

  • Due to water resistance your legs will not be straight, they will bend at the knees

  • In other words, your legs should be relaxed and at the same time straight

  • This will help you to perform correct kicks

  • Kicking amplitude should not be too high

  • ideal kicks are performed in body's streamline

  • A drill to set up your technique is freestyle kicking in vertical position

  • You can keep your hands on the lane rope, on the water surface or in any other comfortable position

  • Kicking in vertical position will force you to perform kicks with straight legs bending a little at the knees

  • This is the only way to stay in this vertical position

  • if you bend legs too much,

  • Most likely you won't be able to stay in stable position

  • while performing this drill try to memorise the feelings of correct kicking

  • to repeat them while swimming freestyle

  • You can do vertical kicks for 30 seconds and have a break

  • Now you are able to fix and avoid any of these mistakes

  • By practicing exercises and swimming drills

  • Do it regularly and your swimming will be fast and easy

  • Let me know in the comments!

  • Thank you for watching this video!

  • Please, subscribe to the channel

  • and share my videos with your swimming friends

In this video, you will find out how to fix the most common freestyle mistakes

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B1 stroke swimming position swimmer technique freestyle

FREESTYLE SWIMMING: 5 MOST COMMON MISTAKES

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    ctr146510 posted on 2020/03/16
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