Swimming Techniques Lecture 2 PDF

BASIC DRILLS Treading Is a method of supporting or maintaining one’s self afloat in the deep water, by gently and slowly drawing your hands and forearms back and forth through the water with palms down in a sculling action out from the sides of the body while your legs gently press in an al...

BASIC DRILLS Treading Is a method of supporting or maintaining one’s self afloat in the deep water, by gently and slowly drawing your hands and forearms back and forth through the water with palms down in a sculling action out from the sides of the body while your legs gently press in an alternating scissors kick and frog kick. Bobbing/bubbling is ducking underwater and returning to the surface in a series of rhythmic movements involving inhalation and exhalation. Purpose of Bobbing/Bubbling 1. As a drill for teaching breathing 2. As a life saving technique Floating is supporting the body by its own buoyancy without movement. Kinds of Floating 1. Turtle float/Tuck float 3. Front/ Prone float 2. Jellyfish float 4. Back//Supine float Glide is the movement through water without action. Stroke a complete cycle of the arms and legs in a coordination of the total movement. Flutter kick the alternate up and down whip-like motion of the legs. THE FIVE FUNDAMENTAL SKILLS or MECHANICS in the ARM STROKE 1. ENTRY - the movement of the body or a part of the body into the water. 2. CATCH - the act of applying pressure to the water with the hands just prior to exerting propulsive force. 3. PRESS/PULL – the effort of the arm to move the body through the water. 4. PUSH – the final part of the arm stroke following the pull, which brings the hands back to the surface. 5. RECOVERY – the movement of the arms or legs from the end of the power phase of a stroke to the beginning of a new power phase. KINDS OF SWIMMING STROKES Four of the five main swimming strokes—the crawl, backstroke, breaststroke, and butterfly—are used both in competition and recreation. The fifth major stroke, the sidestroke, is slower than the competitive strokes and is used primarily as a recreational and life-saving technique. Crawl The crawl is the fastest and most efficient swimming technique. It is also called the freestyle, because swimmers use it in freestyle events, which allow the use of any stroke. To swim the crawl, a swimmer travels through the water with the chest and head pointing downward toward the bottom. The legs move in a flutterkick, moving up and down quickly and continually. Each arm stroke begins as the right arm is brought in front and slightly to the right of the swimmer’s head and into the water. When the right hand enters the water, the right elbow should be above the surface of the water and the body should be tilted slightly to the left side. At the same time, the left arm accelerates underneath the water in a pulling motion down the length of the body. After the right arm enters the water, the body naturally rolls to the right so that the body is horizontal to the water surface. The left arm continues through the stroke at the swimmer’s side. The swimmer continues to extend the right arm forward, and the body begins to roll onto its right side. As the right arm begins to pull the swimmer forward, it increases the body’s tilt to the right side, and the left arm exits the water near the swimmer’s hip. The swimmer then brings the left arm forward to enter the water while the right arm travels down the swimmer’s side. As the left arm enters the water and the right arm exits, the swimmer’s body begins to turn to the left side again, and the swimmer begins the stroke sequence once more. In the crawl, turning the head to breathe is a simple, easy motion that should be coordinated with the body roll. As the body tilts completely to the right or left side, the swimmer should roll the head to the same side and take a breath. After inhaling, the swimmer puts his or her face back in the water, looking toward the bottom of the pool. The swimmer exhales slowly through the nose or mouth as the body rolls toward the other side. Backstroke The backstroke is the only stroke that is swum on the back, with the swimmer looking up. Backstroke swimmers therefore cannot see where they are going. Because the face is out of the water, swimmers need no special breathing technique. Backstrokes use the same flutterkick that crawl swimmers do. At the beginning of each arm stroke, the swimmer extends the right arm so it enters the water slightly to the right of the head. The palm should be facing away from the swimmer and the pinky finger should enter the water first. At the same time, the swimmer moves the left arm through the water below the left side of the body. Once in the water, the right arm begins pulling the swimmer forward by bending at the elbow. At the same time the swimmer holds the left arm straight as it reaches the hip and lifts it out of the water. As the right arm continues to pull, the swimmer rotates slightly onto the right side and swings the left arm up above the head.  As the swimmer finishes the right arm’s stroke along the body, he or she begins to rotate toward the left side as the left arm reaches to enter the water above the head. As the left hand enters the water, the body completes its roll to the left side and the right arm lifts out of the water. Continuing these motions, the swimmer moves forward. Breaststroke The breaststroke is one of the easiest and most relaxing strokes for novices. Competitive swimmers, however, find it difficult because it uses more energy than the crawl and backstroke when swum at a fast pace. The breaststroke has undergone major changes since it was introduced in the 17th century. Most swimmers now use a technique called the wave breaststroke, which Hungarian coach Jozsef Nagy developed in the late 1980s. To swim the wave breaststroke, the swimmer enters the water with the body streamlined, facing the pool bottom with arms and legs fully extended. To begin the stroke, the swimmer sweeps the arms out with the hands facing outward and bent slightly upward at the wrist. When the swimmer’s body and arms form a T-shape, the swimmer bends each arm at the elbow. The elbows remain near the surface of the water, while the forearms and hands, pointing toward the bottom of the pool, sweep inward and underneath the chin. The swimmer shrugs the shoulders, looks down, and arches the back as the arm sweep pulls the body forward. The swimmer then raises the feet to the surface of the water, bends the knees, and spreads the legs. The thighs should remain in line with the body. As the head and upper torso clear the surface of the water, the swimmer inhales and lunges forward with the arms. During this movement the swimmer turns the feet outward and kicks backward. The swimmer then returns to the basic streamlined position and repeats the stroke. Butterfly The butterfly stroke is powerful, graceful, and fast. More than any other stroke, the butterfly relies on good technique. Developed between 1930 and 1952, the butterfly is swum with an undulating motion. The arms are brought forward over the water’s surface, then brought back together in front of the body simultaneously. Each arm stroke is complemented by two dolphin kicks, meaning the feet are kept together and brought down then up again, much like the motion of a dolphin’s tail. The swimmer begins the butterfly with the body in the basic streamlined position and the head facing downward. The arms enter the water with the hands facing outward, as the swimmer lunges forward, submerging the head and chest slightly. At this point the swimmer makes a light downward kick with both feet. The body glides forward, and the hands catch water and begin to pull. The pulling stroke begins with the hands facing outward and the elbows near the water surface. The swimmer pulls the hands down so that they come together under the body. The legs start the second downward kick. When the swimmer then pulls the arms down to the hips, the motion forces the head and shoulders above the surface of the water. This positioning enables the swimmer to inhale. The swimmer finishes the arm pull with a sweeping motion that brings each arm along the sides with the palms facing in. When the second downward kick is completed, the swimmer swings the arms slightly out of the water and glides forward. Another stroke cycle begins as the swimmer plunges the arms back into the water above the head. Sidestroke The sidestroke evolved out of the breaststroke technique in the 19th century, primarily because swimmers wanted to swim faster. Swimmers originally thought that because the body remained on one side throughout the sidestroke cycle, there would be less resistance. However, because the sidestroke generates less force than the other strokes, it turned out to be slower. The sidestroke has remained a popular recreational stroke for novices. It is also used as a life-saving technique because the lifesaver’s head remains above the water at all times and one arm stays free to help the distressed swimmer. The sidestroke’s propulsion comes mainly from the legs in a movement called a scissors kick, because the legs are brought together powerfully like the shears of a pair of scissors. The arms provide some propulsion but mainly serve to stabilize the body on its side. The swimmer starts the sidestroke by balancing the body on either the right or the left side. The head, back, and legs are straight, with the feet and toes pointed. The bottom arm extends ahead of the swimmer under the water, while the top arm is placed along the side, so that the hand is at the upper thigh. The face stays just above the surface to allow easy breathing. The swimmer moves the lower arm downward and then draws it back to the body and toward the feet in a sweeping motion. This pulls the body slightly forward. At the same time, the swimmer flexes the hips and knees, and brings the heels slowly up toward the buttocks. As the arms and hands come together near the chest, the swimmer extends the legs straight then brings them together in a powerful thrust. The swimmer returns to the starting position as the body glides through the water. When the glide begins to slow, the swimmer repeats the stroke cycle.