Background[]
Also known as Freestyle stroke.
Links[]
Insights[]
Body position[]
Body position in the water is the most important component to swimming efficiently, and the positiono of the head helps to dictate the position of the other parts of the body. Look forward, with the hairline cresting the duface fo the water in front. The forehad should be below the surface of the water.
The neck and upper back muscles should be relaxed, and assuming that the body is parallel to the water's surface. The head could be straight in line with the spine or else cocked forward to about a 45 degree angle. If the head is put too low and a "bury" into the chest, the head serves as a form of resistance. A head that is too low could alter the body position and force the upper body to dive down and make the hips go up and breach.
Arms[]
With each stroke, make sure the arms is extended to its maximum length. Many swimmers place the hand inthe water in front of the head and begin the undwerwater pull after a full extension under the surface of the water. Place the ahnd in the water about 15 inches in front of the head and then reach forward an additional 6 inches by extending the arm from the shoulder.
The movemeent involving the shoulder can lengthen and smooth the stroke for better efficiency. Imagine standing on the floor and reaching for a ceiling just beyond one's reach.
Drills[]
Freestyle "Finish Up" style swimming.[]
Freetyle Finish Up with Erik Rauterkus-0
Body rotation[]
Body rotation is related to reaching forward. Pivot the body with each stroke. Facilitate the shoulder extending forward at the end of each stroke.
Hourglass pull[]
Pulling the body though the water with the arms can be described as an hourglass pull or else as a keyhole. The "S" shape pull might be more effective.
Body rotation (drill)[]
Can do this with a partner to hold the head of the kicker. Also, can do this with the head against the wall. Put a mini-pad between the head and the wall to protect the head or in the wall.
Freestyle and Backstroke Core Rotation Drill
Shoulder rotation drill that can be used for both freestyle and backstroke! Please give this video a big thumbs up if it helps your shoulder rotation.