The whole body should be rigid, the waist and abdomen are tense, the logs are rolling, and the umbilicus should look at both sides.
Put your arms into the sleeves, turn your shoulders into the frame, and draw straight close to your body, pulling softly and pushing hard.
The thigh is clamped, the calf is like a spring, and the ankle is relaxed.
1. Action structure and technical points
(1) Body posture
In freestyle, the body is prone on the water surface to be streamlined, the muscles of the back and buttocks are kept in proper tension, the head is kept stable during swimming, and the trunk rotates rhythmically around the longitudinal axis of the body for 35-45.
(2) Leg movements
Although freestyle leg movements have some propulsion, they mainly play a balancing role, keeping the body stable and coordinating the arms to do powerful paddling. It is required that the legs are naturally close together, the feet are slightly rotated inward, and the ankle joint is loose. With the hip joint as the axis, the thigh drives the calf and sole, and the legs alternately whip. The maximum range of the toes is about 3~4 cm, and the maximum flexion of the knee joint is about 16゜.
(3) arm movement
freestyle is the arm movement and the main driving force to push the body forward. A cycle is divided into three inseparable stages: entering the water, holding the water, paddling, leaving the water and moving the arm in the air.
1. entering the water: after moving the arm in the air, the hand will naturally relax and enter the water under control. The water entry point of the hand is generally between the longitudinal axis of the body and the front and rear extension lines of the shoulder joint. When entering the water, the fingers are naturally straight and close together, and the elbow joint is raised at the highest point by the internal rotation of the arm, and the palm and hand are inclined outward and downward, so that the fingers touch the water first, then the forearm, and finally the arm is naturally inserted into the water.
2. Holding the water: After the arm enters the water, in the process of actively inserting downward, the palm of your hand turns from the oblique outer lower part to the oblique inner rear part and begins to bend your wrist and elbow, and the elbow is higher than your hand, so that you can quickly transition to a better paddling position. After holding the water, the palm of your hand is close to the water, the elbow joint is bent to about 15゜, and the whole arm is ready for paddling like holding a big ball.
3. paddling: paddling is the main stage to exert the greatest propulsion, and its action process can be divided into two parts: pulling water and pushing water. Immediately after the water-holding stage, enter the water-pulling stage. At this time, keep raising the elbow and make the big arm rotate inward. At the same time, continue to bend the elbow, so that the movement of the hand can quickly catch up with the forward speed of the body, which can make the water movement create a reasonable movement direction. At the same time, it also makes the main muscle groups enter the water pushing action under good working conditions, and when the water is pulled to the vertical plane of the shoulder, it enters the water pushing part, and the elbow flexion is about 1゜. The big arm is keeping the posture of internal rotation, driving the small arm and pushing the water back hard. At the same time, make the shoulders move backwards to lengthen the effective paddling route. Pushing the water backwards has an acceleration process from bending the arm to extending the arm, and the palm moves from the inside up and from the bottom up to the thigh. Throughout the stroke, the trajectory of the hand starts from the shoulder, then goes to the lower abdomen, and finally reaches the thigh, showing an S-shape.
4. Out of the water: at the end of the stroke, the palm turns to the thigh, and when out of the water, the little finger is up, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, the elbow is pulled outward and upward, and the forearm and hand are out of the water, and the palm is turned to the upper back. The water outlet action must be rapid without stopping, and at the same time, it should be soft and relaxed.
5. Move the arm in the air: immediately after the water comes out, move the arm in the air without stopping. When moving the arm, the elbow is higher than the hand
6. Cooperation between the two arms: there are three types of cross positions where the two arms stroke in freestyle: front cross, middle cross and back cross. Front crossing means that when one arm enters the water, the other arm has swung forward to the front of the shoulder and forms about 3゜ with the plane. The front cross is helpful for beginners to master freestyle movements and breathing. The middle crossing means that when one arm enters the water, the other arm is in the inward stroke stage and forms 9゜ with the horizontal plane. The back crossing means that when one arm enters the water, the other arm is rowed under the abdomen, and the hand is about 15゜ from the horizontal plane.
(4) arms, legs and breathing and coordination techniques
In freestyle, one breath is usually taken during the stroke of each arm. Take inhaling to the right as an example: after the right hand enters the water, the mouth and nose begin to exhale slowly. Pull your right arm under your shoulders, turn your head to the right and increase your expiratory volume. When the right arm push is about to end, exhale forcefully. When the right arm comes out of the water, open your mouth and inhale until the first half of the arm is moved in the air, and start to turn around and restore. Then, until the arm enters the water, there is a short process of holding your breath, and your face turns forward and down. When the head is stable, the right arm enters the water, and then the next process of slowly exhaling begins.
The breathing of freestyle is coordinated with the arms and legs. Beginners generally adopt the method of 6: 2: 1, that is, breathing once, paddling twice and hitting six times. This coordination method is easy to keep balance and master freestyle skills harmoniously.
Second, the practice method
(1) Leg movement practice
1. Land imitation practice
(1) Sitting posture to draw water: sitting by the pool or on the ground, holding your hands back, straightening your legs, turning your legs inward so that your toes are opposite, your heels are splayed, your legs are relaxed, your hips are used as the axis, your thighs drive your calves, and you can draw water alternately up and down.
(2) Prone position for water: prone on the stool, doing water alternately with legs up and down, as above.
2. Practice in the water
(1) Prone beater: Hold the pool trough by hand, or hold its abdomen by a companion, in a horizontal posture, with legs straight, doing straight legs or bending legs to fetch water.
(2) Sucking water on your back: in supine position, hold the basin in your hand, or help your partner to hold his back, and do the water alternately with your legs, paying attention to keeping your knees out of the water.
(3) Sliding for water: Hold your breath when practicing, keep your arms straight and close together, and put your head between your arms.
(4) Help the board to fetch water: When practicing, straighten your arms and relax the board. When your shoulders are immersed in water, don't press your hands hard and breathe naturally.
(2) Exercise of coordination between arms and breathing
1. Imitation exercise on land
(1) Open your feet, bend your upper body forward, and do imitation exercise of arm stroke.
(2) Practice as above, combined with breathing coordination.
2. Practice in the water
(1) Stand in the water, lean forward with your upper body, immerse your shoulders in the water, do arm paddling, walk while turning your head and breathing.
(2) Hold your breath after pedaling and sliding, and do the coordinated action of both arms.
(3) After kicking and sliding, do paddling with both arms and turn your head to breathe.
(3) Coordinated exercises of arms, legs and breathing.
(1) Standing in the water, the upper body leans forward to do the exercise of stroke arm and breathing coordination, and moves forward with the help of hard stroke, and then pushes off the bottom of the pool, and the legs draw water to form a complete coordination.
(2) Push, slide, draw water and float for 5-1m, and do freestyle arm stroke and breathing exercises.
Third, practice tips
Freestyle technique does not have intermittent stages like breaststroke, and it must turn its head sideways when breathing, so beginners often appear busy and nervous. We should focus on the coordination of movements and pay attention to the relaxation of movements.