First, sit-ups and freestyle kicks.
Objective: To master the technical concept of freestyle leg with the help of vision.
Action requirements: draw water from thighs, straighten your legs and keep your feet off the ground.
Practice method: sit back on the ground with both hands, legs straight, toes straight and feet buckled. The thigh exerts force to drive the calf to alternately draw water up and down.
Practice times: 100 times × (4-6) recommended by the group, which can be increased or decreased according to individual circumstances.
Action tip: the toes are in a figure of eight. If you are proficient in land movements, you can increase your practice by the pool and try to control the splash without interruption.
Second, take water by hand.
Action purpose: Experience the floating action without fixed support and master the balance.
Action requirements: only move your neck when inhaling, don't stand too upright on your upper body, and keep a good posture. At the same time, inhalation and kicking are required at the same time.
Practice method: stretch your arms forward until your hands overlap, and paddle your legs alternately continuously, raising your head and inhaling every 6 strokes.
Practice times: 25m× (4-6) groups are recommended, which can be increased or decreased according to individual circumstances.
Action tip: If it is difficult to raise your head and inhale, you can use breaststroke hand to help inhale, and you can also use the support plate to draw water when it is difficult.
Third, hold the board while breathing and drawing water.
Action purpose: Experience the breathing action completed by body rotation, improve the breathing action, practice the coordination of breathing and kicking at the same time, and maintain a good posture.
Action requirements: when inhaling, the body should be fully rotated, the head should be consistent with the body, and the eyes should be tilted backwards.
Exercise method: Hold the board with one hand, put the other hand on the side of your body, and look at the bottom of the pool obliquely in front. After kicking for 6 times, the body turns to the arm on the side of the body to inhale, so that the body is in a lateral position, and one shoulder hip joint is exposed to the water. Recover after inhaling and continue kicking.
Practice times: 25m× (4-6) groups are recommended, which can be increased or decreased according to individual circumstances.
Action Tip: You can change your breathing direction every 25 meters during practice. You may look up when you practice for the first time, so that you can feel your chin pointing to your shoulders instead of raising it.