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Are you used to practicing swimming, do you master each and every swimming style or do you need to make specific progress? To make sure you push your time in the pool to the limit, here are some advanced tips to help you thrive your crawl technique in swimming - read on!
How to progress the crawl technique
To improve your crawl technique in swimming, try to hold your body as flat as possible to be aerodynamic in the water, with a slight downward slope to your hips to hold the kick underwater. Try to keep your stomach flat and level to support your lower back.
With your eyes facing forward and face down, your head should be aligned with your body and the water level should be between your eyebrows and your hairline. Try to keep your head and spine as still and relaxed as possible. In place, it turns hips and shoulders to produce momentum through the water. The head should only join the rotation when you want to breathe.
Your shoulder should come out of the water as your arm moves as the other arm moves into the underwater propulsion phase. Hips should not rotate as much as shoulders
Ideal exercises to thrive the crawl arm technique
The exercises to progress the crawl technique in swimming are designed to work on the 4 key elements of a good swimming technique: body condition, leg mechanics, arm mechanics, breathing and synchronization. The action of the arm on the crawl can be divided into 5 parts, each of which has its specific requirements.....
1.- Hand input
- The fingertips or thumb first enter the water
- The hand goes between the head and the shoulder
- Hand extends (slides) face forward after entry
2.- Face down sweep
- The hand presses down and sweeps face down and out.
- Hand beetles to capture water as the arm approaches full extension
- The hand sweeps face down as the elbow begins to flex, here you must hold the elbow high.
3.- In the middle of the sweep
- The hand continues to accelerate
- Bending at elbow height increases
4.- Search upwards
- The hand accelerates as it passes under the shoulder
- The hand pushes through the thigh
- Elbow relaxes as it rises
- The little finger comes out of the water first
6.- The arm goes into action again
- Keep your elbow slightly flexed as you put your hand in front of your body to enter the water.
- The entrance must be between the center line of the head and the shoulder line and the hand must be directed with the palm facing downwards and facing outwards so that the thumb enters the water first.
After entering the water, the arm should make a 3-sweep movement. With your elbow slightly bent, sweep face forward, then face backward, face the center of your body and then face outward, face your thighs, imitating the way of an hourglass. Maximize the efficiency of your strokes by completing all the arm action and not by taking your arm out of the water before it reaches your leg.
And how to progress the crawl leg technique?
Your legs should be together to improve your crawling technique with your ankles relaxed and in progressive movement. While most of the pressure has to be on your feet, it is essential to move your legs all the way.
Try to keep your legs as straight as possible. There should be a slight knee flexion between the end of the bar and the beginning of the bar, but in general, the straighter the legs are, the more efficient and powerful the kick will be.
The more kicks per cycle, the more energy you use. Esprint swimmers typically use 6 or 8 kicks for a cycle, but someone who swims a longer distance should use at least as many kicks as possible.