Crawl (freestyle)

Krol (freestyle) is the technique of doing the exercise:

Exercises for improving technique

Training in swimming is based on repeated repetition of specific movements that sharpen the technique of strokes to perfection. They are included in almost all the training complexes, and any coach will tell you that there is not much exercise for the technique. Therefore, you should include a couple in your training program.

The key to success in mastering a freestyle: most of the time you spend on your side and in the half-turn, not on your stomach! A true crawl requires constant rotation and rotation of the body around the longitudinal axis. Also, you should develop a rhythm of breathing, which will promote effective rotation.

In the manual below, the "front" refers to a hand that "indicates" the direction of movement. The eponymous side (from the shoulder to the hip) is usually facing the bottom of the pool, like the keel of a boat. The opposite side (from shoulder to hip) is directed to the ceiling (or to the sky, if you happen to swim in a natural pond), like a shark fin.

Pull out one hand and grab an imaginary rail, pull it forward. After completing the pull-up, hold out your other hand and grab the second "rail". Repeat the exercise several times, as if you alternately pull yourself between the two rails. Get up from the bench and repeat the exercise standing . stretching out your arm, pulling up, stretching your arm, pulling yourself up.

We noticed how much more relaxed, cleaner and more powerful the movements became after you hooked up the hip area. Now you are pulling not only on your hands. All muscle groups are involved – the muscles of the pelvis, back and front abdominal wall. Notice, the amplitude of the movements has also increased – now you can stretch your arm further and pull yourself deeper. We try to achieve this in a free style: the same natural and uninhibited power.

Exercise helps to pay all attention to the movement with one hand and develop a long stroke with the string stretched into the string. You swim with the usual freestyle, but with one correction: one hand is motionless, extended forward (the front hand) and points to the destination, and the other makes a stroke (working hand). When the working hand rushes forward and overtakes the front, the hands change roles.

Normal catch-up, but with a slight difference: the front hand joins in work shortly before it "catch up" the working hand – its movement begins at the moment when the working arm overcomes three quarters of the full cycle.

And again we are catching up, but this time the front hand holds onto the board for swimming; changing roles, hands hand over the board, like a baton. You can even replace the board with a pencil or any other object that will not pull you to the bottom.

Exercise teaches you to keep your elbows high and control the position of your hands in the return phase. Swim with a freestyle, but do not remove your fingers from the water during the return phase. The fingers slide slightly out of the trunk, and you focus on the correct rotation of the body and the high position of the elbows pointing upwards. Vary the degree of immersion of the hand in the water: fingers, brush, wrist and even the entire forearm.

Develops the skills of rotating the body and the ability to keep the correct position of the head (especially when you add breath in the next exercise). Outwardly, everything looks like an ordinary crawl in slow motion. One hand is extended forward and indicates the direction of the movement (the front hand), the second one is facing back, pointing to the place where you were a second ago. The hands in this exercise, unlike the body, rest. The trunk should be located as follows: the side, the same name to the back arm, looks upwards, and the opposite side is directed to the bottom of the pool.

The ear is located at the level of the shoulder of the front hand, the chin is on one line with the chest, the view is directed to the side (and slightly upward), and the mouth is above the water (so that you can breathe). You make ten kicks with your feet and then turn around and change your hands in places.

The front hand under the water makes a rowing movement and ends it at the bottom point, turning into a back one. The second hand sweeps over the water in the return phase and automatically becomes anterior. At the same time turn the head, turning it along with the body: the rotation is directed downward through the water and then exits to the surface on the opposite side. Do more 10 strokes and again completely change the position. Once you have mastered this exercise, climb the step up and add breath (see the next exercise).

The exercise repeats the previous one with the only difference being that we change the position of the head, which now occupies a position that is standard for freestyle. Your gaze is fixed in the direction of movement! Turn your head so that the cheek is located over the shoulder of the front hand, the view is directed slightly downward relative to the latter and forward.

To inhale, you have to turn your head slightly, then return to the starting position, looking at the arm extended forward. The inhalation should occur on the side of the hand, which is in the phase of return (moves forward) at the moment when the hand is submerged in water; Then follows the rotation of the body, and the head rushes after him.

After mastering the exercise, gradually reduce the number of kicks for each cycle, until you move from slow motion (10 / 10) to the standard rhythm of foot movements in the rabbit (3 / 3 or six-legged footwork).

Exercise gives a "feeling" of water. Swim with traditional crochet, but at the same time, brush one or both hands into a fist. Vary the structure and number of strokes "on the fists." Later, having opened your hands, you will fully feel the difference in the pressure that they exert on water – use this feeling to keep water in the pull-up phase.

And when the hands are clenched into fists, try to push the water with the inner (palmar) surface of the forearm – the lower part of the arm, from the wrist to the elbow – as if it is a continuation of your brush. And do not forget to rotate the case!

At this stage, we pay all attention to the working hand. We swim with traditional freestyle, but rowing with one hand. The second is still, extended forward (the front arm) or back along the trunk (the back arm).

The active hand makes a series of strokes; Before switching places, each hand makes a certain amount of pull-ups. Do this exercise with the passive hand in both positions. When the motionless arm is stretched along the trunk, inhale on the same side (opposite to the working arm). If the motionless arm is extended forward, we breathe on the side of the working arm. Again, choose the time for inspiration according to the rotation of the body. For inspiration, the head rotates simultaneously with the body, and then returns to the centered position.

Throw away the board for swimming and learn how to perform strikes on your side. Pull the lower arm forward, press the upper arm against the body. Overcome the distance by hitting the feet, on the way back turn to the other side.

Perhaps you will feel that on one side you swim easier than on the other. Why? If you are used to breathing on one side, your difficulties can be related to the breathing cycle (you go to the bottom every time you exhale) or they are caused by the rotation of the thighs (the legs are "tangled" and you can not keep the balance).

In the position on the side, perform a kick with your feet, count to six, then do one stroke, change hands, spinning on the opposite side, and pull out the other hand forward. Again, count to six, make a stroke and turn over. Make sure that the pelvic part does not "stick" during the turn. Rotation should be smooth, but fast, like a click.

Again, the first blow is performed on the side, as in the previous exercise. But now elongated – sliding – hand we leave ahead. The second hand, the rowing one, is moved forward and carried under the hull to complete the stroke.

We use the large muscles of the hip area, the back and the lateral surface of the trunk to perform the stroke, which we conclude on the same side on which we started, with the back hand pressed to the thigh. Remember that the sliding hand is always extended forward. (For comparison, try this exercise, taking a horizontal position.) Feel how the task of the working hand has become more complicated, which now only performs the stroke by the muscles of the shoulder girdle, shoulder and forearm.) Feel the power and energy generated by the rotation of the body!)

We make three strokes with one hand, and then three with another. Changing hands, sharply translate the body and the hip area in the relevant position.

When you swim with a freestyle, one hand usually enters the water a second before the second completes the stroke. This is called a cross. The following exercise differs from traditional rabbits only in the absence (or extremely short duration) of this cross. After the hand touches the water, lean forward and make a slight slip before you move on to grabbing and pulling.

But do not stop, as when doing a "strike at the expense of six"; Continue to make continuous movements with your hands. Just slightly increase the duration of the sliding phase at the time the hand enters the water. Imagine yourself as a skater who pushes away from the ice and slides forward on one leg.

Acceleration to this slip is attached to the back foot of the skater, which first rests against the ice, and then repels from it. Imagine the same movement during the voyage. Use the end of each stroke to catapult your body for subsequent slip.

At first it will be difficult for you to make an accentuated and powerful movement with one hand at the moment when the second is straightened and relaxed, but this is one of the secrets of a quick and effective rabbit.

Use all the strength at the right time, and then relax and rest. Make sure that your pelvis and your shoulders rotate accordingly to the rowing cycle, and the large muscles of the back participate in the strokes. Exercise "skater" is great at moments of fatigue, with a loss of rhythm in the process of grueling training or during long swim. Rush forward. Slip. Rotate. Throw the water from under your feet and swim from the hip.

There are many options for doing these exercises, and even more exercises, which we did not have time to tell. You can combine them in order to practice several techniques at one stroke, or you can add more specialized ones for sharpening a separate element of technology. Experiment, modify the exercises and try to constantly improve their technique. And may you be lucky!

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