Tips to improve the crawl technique in swimming
Are you used to swimming? Do you master each and every swimming style or do you need to make specific progress? To make sure you’re pushing your pool time to the limit, here are some advanced tips for advancing crawl technique in swimming. Keep reading!
How to progress the crawl technique
To improve your crawl technique in swimming, try to hold the body situation as flat as possible to be aerodynamic in the water, with a slight tilt face down to the hips to hold the kick under the water. Try to hold the stomach flat and level to support the lower back.
With the eyes facing forward and face down, the head should be aligned with the body and the water level should be between the eyebrows and the hairline. Try to keep your head and spine as still and relaxed as possible. In place, turn hips and shoulders to produce momentum through the water. The head should only be attached to the rotation when you want to breathe.
Your shoulder should come out of the water as your arm comes out as the other arm begins the underwater propulsion phase. Hips should not turn as much as shoulders
Ideal exercises to prosper the technique of arms in crawl
The exercises to prosper the crawl technique in swimming are designed to work the 4 key elements of a good swimming technique: the situation of the body, the mechanics of the legs, the mechanics of the arms, 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 entry
- Fingertips or thumb first enter the water
- The hand enters between the head and the shoulder
- Hand extends (slides) face forward after entry
2.- Sweep face down
- Hand presses face down and sweeps face 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
- Flexion at elbow height increases
4.- Search ascending
- Hand accelerates as it passes under the shoulder
- Hand pushes through thigh
- Elbow relaxes as you get up
- The little finger comes out of the water first
6.- The arm goes into action again
- Keep your elbow slightly flexed as you place your hand in front of your body to enter the water.
- The entrance must be between the central line of the head and the line of the shoulders and the hand must be directed with the palm face down and face out so that the thumb enters the water first.
After entering the water, the arm should make a 3 sweep movement. With the elbow slightly bent, sweep face forward, then face back, face the center of the body and then face out, face the thighs, imitating the manner of an hourglass. Maximise the efficiency of your strokes by completing all the arm action and not taking the arm out of the water before it reaches the leg.
And how does the crawl leg technique progress?
Your legs should be together to improve your crawl technique, with your ankles relaxed and moving progressively. While most of the pressure must be on your feet, it is essential to move your legs all the way.
Try to hold your legs as straight as possible. There should be a slight knee flexion between the end of the compass and the beginning of the compass but, as a general rule, the straighter the legs, the more efficient and powerful the kick is going to be.
The more kicks per cycle, the more energy you’ll use. Esprint bathers typically use 6 or 8 kicks for one cycle, but someone who swims a longer distance should use as few kicks as possible.