Swimming Technique Improvement Notes

Body Positioning

• Correct body position improves efficiency in water.
• Key points for ideal positioning:
  • Keep body straight from head to hips.
  • Head should face forward and tilted slightly downwards.
  • Pull stomach in to maintain a straight back.
  • Hips should be close to the water's surface.

Kick Technique

• Strong kick technique leads to better propulsion and faster swimming.
• Steps for effective kicking:
  • Start by flexing foot; pull toes towards shins, keeping heels near the bottom.
  • Extend legs outwards and backwards, pushing water backwards with the soles of the feet to gain speed.
  • Point toes at the end of the kick; aim for soles of feet to face each other.
  • Complete the recovery phase by bending legs and keeping knees together, bringing heels up towards the bottom.
  • Keep body relaxed during the stroke.
• Tools for practice:
  • Use a kickboard to isolate and focus on kick technique.

Stroke Technique

• Improving stroke technique leads to faster, more efficient swimming.
• Key elements of the stroke:
  • Extend arms at the front with hands tilted slightly outward and elbows high.
  • Sweep arms outwards to catch maximum water with hands.
  • Accelerate arms backwards, holding water until hands and forearms sweep inwards in front of the body with elbows tucked in.
  • Extend arms to the front, keeping them close together.
• Tools for practice:
  • Use finger paddles to enhance catch position and arm pull.
  • Use a pool buoy to concentrate on improving arm pull.