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Start for freeUnlocking the Secrets to Efficient Freestyle Swimming with Coach Brenton Ford
Swimming efficiently isn't just about strong arms and great stamina; it's also about mastering the right technique. In a recent Feedback Friday session, renowned Australian swim coach Brenton Ford dissected the freestyle swimming technique of a swimmer named Leon, who has recently returned to the sport. With years of experience and multiple accolades, including six national titles as a master's coach, Brenton offers invaluable advice for swimmers looking to enhance their performance in the water.
The Importance of Streamlining in Water
One of the primary aspects that Brenton emphasizes is the importance of being streamlined. No matter how fit or strong you are, if your body position creates unnecessary drag, you will end up expending more energy than needed. For Leon, improving his head and body position was crucial. By ensuring his head was slightly forward with the top just above water, he achieved a good position. However, his hips and legs were slightly lower than ideal, creating additional drag.
Optimizing Kicking Technique
Brenton suggested adjustments to Leon's kicking technique to make it more efficient. Instead of large kicks that create more drag despite offering propulsion, he recommended smaller and narrower kicks. This adjustment would help Leon maintain better positioning in the water by reducing drag and making swimming feel easier.
Breathing Strategy Adjustments
Proper breathing technique can significantly impact your swimming efficiency. For Leon, adjusting when and how he breathes could prevent loss of balance and ensure continuous propulsion. Brenton pointed out that instead of gasping for air due to premature exhaling or improper breathing methods (like excessive mouth breathing), maintaining part of the bottom goggle underwater while breathing could help optimize air intake.
Enhancing Stroke Propulsion Through Arm Movement
The propulsion in swimming should predominantly come from arm movements rather than kicks. Brenton noted that during breaths, swimmers often lose balance which can disrupt their stroke efficiency. He advised focusing on maintaining arm positions within the front quadrant to ensure continuous propulsion even while breathing.
Correcting Over Rotation Issues:
- Visual Focus: Keeping part of the bottom goggle submerged helps maintain proper alignment.
- Body Tension: Maintaining slight tension on the underside helps control excessive rotation.
- Arm Control: Managing how far you extend your arms during strokes is vital for maintaining balance.
The Role of Proper Stroke Finishing:
Finishing each stroke powerfully contributes significantly to overall propulsion. For Leon, ensuring his palms pushed back against water rather than upwards during stroke finishing was essential for maximizing force effectiveness.
Drills for Improvement:
Brenton recommended specific drills like 'Long Dog Paddle' where swimmers practice underwater recovery freestyle to improve pressure maintenance throughout arm movements. Another helpful drill is 'YMCA Drill,' which focuses on perfecting key positions throughout each phase of freestyle swimming.
Continuous Learning Opportunities:
The feedback sessions like these not only provide immediate corrections but also offer an ongoing learning process through regular practice and video analysis provided in Brenton’s Effortless Swim Membership program.
In conclusion, improving your freestyle swimming technique involves a combination of correct body positioning, efficient kicking methods, optimized breathing techniques, controlled arm movements during strokes, and consistent practice through targeted drills. With expert guidance from coaches like Brenton Ford and dedicated practice sessions focusing on these areas can lead any swimmer towards more efficient and faster performances in water.
Article created from: https://www.youtube.com/watch?v=rQrb-7-x26U
