The basic technical characteristics of freestyle swimming are that the human body lies prone in the water, with the head and shoulders slightly above the water surface. When swimming, the trunk rolls appropriately left and right around the longitudinal axis of the body, and the two arms take turns paddling to push the body forward. After your hands enter the water, the paddling route will be S-shaped, and your breathing and paddling movements should be coordinated. As your arms stroke hard, use the troughs formed by the water flow on both sides of your head to inhale.
Freestyle has a reasonable action structure, low effort and low resistance. It is currently the fastest swimming style.
To explain specifically: In the entire set of freestyle movements, in addition to propulsion, the leg movements also play a balancing role, maintaining the stability of the body and coordinating the arms to make powerful strokes. The strokes of the arms can Divided into front cross, middle cross and back cross
Body posture
During freestyle swimming, the body lies prone on the water surface to form a streamlined shape, and the muscles of the back and buttocks are maintained appropriately
Freestyle Schematic diagram
To keep the head steady during swimming, the torso rotates naturally and rhythmically by 35゜~45゜ around the longitudinal axis of the body.
Leg movements
Although freestyle leg movements have a certain propulsion force, they mainly play a balancing role, maintaining the stability of the body and coordinating the arms to make powerful strokes. It requires the legs to be naturally close together, the feet to be slightly internally rotated, and the ankle joints to be loose. With the hip joint as the axis, the thighs drive the calves and soles of the feet. The two legs alternately perform whipping movements. The maximum range of the toes is about 30 to 40 cm, and the knee joint is the largest. The curvature is about 160゜.
Arm movements
Freestyle action instructions
In freestyle, the arm movements are the main driving force to propel the body forward. A cycle is divided into five inseparable stages: entering the water, holding the water, paddling, exiting the water and moving the arm in the air.
1. Entering the water: After completing the arm movement in the air, relax your hands naturally 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 line of the shoulder joint. When entering the water, the fingers should be naturally straight and close together, and the arms should be internally rotated to raise the elbow joint at the highest point. The palms should be tilted outward and downward so that the fingers touch the water first, then the forearm, and finally the upper arm is naturally inserted into the water.
2． Holding the water: After the arm enters the water, during the process of actively inserting downward, the palm of the hand changes from diagonally outward and downward to obliquely inward and rear, and begins to flex the wrist and elbow. The elbow is higher than the hand so that it can quickly transition to a better paddling position. . After holding the water, your palms are close to facing the water, your elbow joints are bent to about 150 degrees, and your entire arm is preparing for paddling as if holding a big ball.
3. Stroking: Stroking is the main stage to exert the maximum propulsion effect. The action process can be divided into two parts: pulling water and pushing water. Immediately after the water holding stage, you enter the water pulling stage. At this time, keep your elbows raised and rotate your upper arms internally. At the same time, continue to bend the elbow, so that the hand movement quickly catches up with the forward speed of the body, which can make the water movement create a reasonable movement direction and route. At the same time, it also allows the main muscle groups to enter the pushing movement under good working conditions, and pull the water to the After the vertical plane of the shoulder, you enter the water pushing part. At this time, the elbow flexion is about 100゜. The upper arm maintains an internal rotation position, drives the forearm, and pushes the water backwards with force. At the same time, move your shoulders back to lengthen your effective stroke. Pushing the water backward involves an acceleration process from arm flexion to arm extension. The palms move from the inside up, and the action path from bottom to up accelerates to the thigh. During the entire paddling movement, the trajectory of the hand starts in front of the shoulder, then goes to the lower abdomen, and finally to the side of the thigh, forming an S-shape.
4. Coming out of the water: At the end of the stroke, turn your palms to your thighs. When you come out of the water, your little finger points upward. Relax your arms and slightly bend your elbows. Driven by the upper arms, the elbows are lifted outward and upward, and the forearms and hands are lifted out of the water, and the palms are turned back and upward. The movement out of the water must be quick without pausing, and at the same time it should be gentle and relaxed.
5. Aerial arm movement: Immediately after exiting the water, move the arm in the air without stopping. When moving the arm, the elbow is higher than the hand
6. Cooperation of the two arms: There are three types of crossing positions of the two arms during freestyle swimming: front crossing, middle crossing and rear crossing. Forward cross means that when one arm enters the water, the other arm has been swung forward to about 30゜ in front of the shoulder and the plane. The front crossover helps beginners master freestyle movements and breathing. Mid-cross means that when one arm enters the water, the other arm is in the inward paddling stage and is 90 degrees from the horizontal plane. Back cross means that when one arm enters the water, the other arm is drawn under the abdomen, and the hand is about 150゜ from the horizontal surface.
Coordination of arm and leg breathing
When swimming in freestyle, you usually take one breath while each arm strokes once. Take inhaling to the right as an example: after your right hand enters the water, your mouth Begin to exhale slowly through your nose. Stroke your right arm under the shoulder, begin to turn your head to the right and increase your exhalation volume. When the push of water with your right arm is about to end, exhale forcefully. When your right arm comes out of the water, open your mouth and inhale until you reach the front half of your arm in the air, and start to turn your head back. Then, until the end of the arm entering the water, there is a short breath-holding process, and the face turns forward and down. When the head is stable, enter the water with your right arm, and then start the next process of slowly exhaling.
The breathing of freestyle is coordinated with the arms and legs. Beginners generally adopt the 6:2:1 method, that is, breathe once, stroke the arms twice, and kick the legs 6 times. This combination method makes it easier to maintain balance. and coordination to master freestyle technique.
Essentials of action
Freestyle
During freestyle, lie prone and maintain a good streamlined posture. When the speed is fast, the shoulders and back surface of the water, and the shoulders alternate with the stroke. Roll, alternating legs to pump water.
The arm movements are the main source of power for crawling. After entering the water, the hands are hooked and the elbows are raised in a high elbow position. With the repeated rotation of the trunk, the body forms an S-shaped curve and strokes backward along the bottom of the body. After the hands come out of the water, they swing the arms forward through the air to form a Consistent acceleration process. The high-elbow accelerated stroke is one of the modern technical features. Ventilation is a physiological need and has a certain impact on the complete fit structure, especially in the high-frequency and rapid thrust stage. Therefore, in order to reduce the impact of the ventilation action on the complete rhythm when the speed is fast, methods of shortening the ventilation action time or reducing the number of times are often used.
When the speed is fast, use 6 legs, 2 arms, and 1 breath for complete coordination; at medium speed, use 4 legs, 2 arms, and 1 breath. Since freestyle swimming is fast, the start requires a quick start, a strong forward thrust, a short glide, and the ability to surface as quickly as possible, so the platform-style flat-shooting technique for entering the water is often used. When turning, any part of the body can touch the wall. In order to gain distance and speed, the forward roll and turn technique is often used.
Freestyle events account for the largest proportion in the competition, and thus become a symbol of strength. Freestyle technology is developing towards practical results, requiring a high body position, high elbow acceleration and backstroke, reducing the number of breaths, coherent movements, and a stable and reasonable rhythm.
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Practice method
Leg movements
1. Land imitation exercises
(1) Sitting water kick: sit on the edge of the pool or on the ground, support your hands behind your back, straighten your legs,
freestyle
inside your legs Rotate your toes so that they are facing each other, separate your heels into a figure of eight, relax your legs, use your hips as the axis, your thighs drive your calves, and pump water alternately up and down.
(2) Fetching water in prone position: Lie prone on a stool and alternately pumping water up and down with your legs. The requirements are the same as above.
2． Practice in the water
(1) Prone water kick: Hold the pool tank with your hands, or have a partner support your abdomen, get into a horizontal position, straighten your legs, and do straight-leg or bent-leg kick.
(2) Lying on your back to draw water: Lie on your back, hold the pool trough in your hands, or have a partner help support your back, and draw water with your legs alternately. Be careful not to expose your knees to the water.
(3) Sliding water kick: During the practice, you are required to hold your breath, straighten your arms and put your head between your arms.
(4) Drawing water on the support board: During practice, straighten your arms, relax the support board, immerse your shoulders in the water, do not press the board hard with your hands, and breathe naturally.
Coordinate arms with breathing
1. Imitation exercises on land
(1) Stand with your feet spread apart on the ground, bend your upper body forward, and do imitation exercises of arm strokes.
(2) Practice the same as above, combined with breathing.
2． Exercises in water
(1) Stand in the water, lean your upper body forward, immerse your shoulders in the water, do arm strokes, walk while turning your head and breathe.
(2) Push the edge and slide, hold your breath, and make coordinated movements with your arms.
(3) Hold the water board between your legs, and after sliding on the edge, do two-arm paddling, combined with turning your head to breathe.
Coordination of arm and leg breathing
(1) Stand in the water, lean your upper body forward to do arm stroke and breathing exercises, move forward with the help of forceful stroke, and then push out of the pool Bottom, both legs hit the water to form a complete match.
(2) Slide and float for 5 to 10 meters, and do freestyle arm strokes and breathing exercises.
Practice Tips
Freestyle technique does not have interval stages like breaststroke, and you must turn your 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.