Freestyle - Nonbreathing Head Position
Feeling the water
level just above the hairline is a kinesthetic cue that helps to
effectively position the head. Since humans are better at processing
visual information, visual cues are often more effective. Seeing
both the pool wall and bottom within the field of view are visual
cues that ensure an optimal head position.
This head
position makes it possible to optimally orient the body when not
breathing (minimize the body cross section), and breathe without
distorting the torso and legs. An optimal nonbreathing head position
forms a bow wave along the side of the head so that only minimal
head rotation is necessary to breathe in the trough of the wave.
Freestyle - Breathing Head Motion
As
the breathing side hand passes beneath the head, the swimmer
prepares to rotate the head. The head rotates with the push phase of
the hand. Exhalation ends as the mouth rises above the surface. As
the arm breaks the surface, inhalation begins. As the arm passes the
shoulder on the recovery, inhalation ends and the head rotates to
the nonbreathing position.
The head rotates until one eye (goggle) is above the surface and the
top of the water is in the visual field. The head rotation only
needs to be enough to bring the mouth above the surface. The eye
that is above the surface can sight a point on the wall directly
opposite the head.
Freestyle
- Pull Phase
Most swimmers begin the freestyle
pull with a straight arm. If the elbow is flexed as backward hand
motion begins, more force is generated. As soon as the arm
straightens at the completion of the arm entry, watch the elbow flex
to begin the pull. If the rate of elbow flexion is sufficient, the
hand will pass directly beneath the head.
Two visual cues help master elbow flexion during
the pull phase. At the completion of arm entry, see the hand
directly in front of the shoulder. As the hand pulls back, see the
hand pass directly beneath the head. With an optimal head position,
both cues are within the swimmer's visual field.
Butterfly - Pull Phase
Most swimmers begin the butterfly
pull with straight arms above the
shoulders. If the arms complete the
entry below the shoulders, they are
in a stronger position to begin the
pull. If the elbows are flexed as
backward hand motion begins, more
force is generated.
Two visual cues help master elbow
flexion during the pull phase. At
the completion of arm entry, see the
hands directly in front of the
shoulders. As elbow flexion begins,
see the hands move to the inside of
the elbows. With an optimal head
position, both cues are within the
swimmer's visual field.
Backstroke - Entry Phase
Most swimmers complete the entry phase in backstroke as soon as
the arm breaks the surface of the water - that is, the speed of
the arm slows down as the arm submerges, and then the arm begins
moving laterally. This is counterproductive for three reasons:
1) loss of hand speed, 2) wasted time, and 3) misdirected force.
An effective entry phase is not complete until the arm is
submerged to the point where an effective pull begins - with
the hand below the elbow and the elbow below the shoulder (as
shown in the middle image below). To achieve this position it is
necessary to keep the arm moving fast and downward after it hits
the surface and until it is submerged far enough to begin an
effective pull.
Because the arm entry is out of the view of the swimmer,
kinesthetic cues must be used for control. Feel the arm
accelerate straight down to the surface and continue moving fast
until the hand is submerged below the elbow and the elbow is
below the shoulder. With adequate torso rotation, the arm will
be in position to flex the elbow and begin an effective pull
phase.
Breaststroke Kick
Many swimmers miss out on generating maximum propulsion in the
breaststroke kick because they don't bring their feet together
as they straighten their legs. If you straighten your legs
before you bring your feet together, your legs will be in a weak
and awkward position to generate force.
A powerful kick requires that the feet touch immediately after
the legs straighten. It is important to control the knees so
that they separate about hip width. As the backward foot motion
begins, bring the feet together. If the legs are in a strong
position throughout the propulsive motion, the feet come
together at a fast speed. Feeling the feet touch with a lot of
force at the finish of the kick is one of the most important
cues for breaststroke.
