How to swim in freestyle?

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(Freestyle Teaching Video)

On the surface, freestyle relies on water-drawing and kicking to create propulsion. In fact, the role of the torso cannot be ignored. First, the torso should maintain a certain degree of tension. If the waist is soft, the entire person is like a mud. Second, the body's rotation can effectively exert the power of the large trunk muscle group, reduce resistance, and improve work efficiency.

The complete fit of freestyle has many forms. It is common to have 2 strokes per draw, 6 draws, and 1 breath.

The water point of the hand is between the extension of the shoulder and the centerline of the body. The thumb leads and inserts water obliquely.

After entering the water, the hand, elbow, and shoulder continue to extend to extend the arm. With the rotation of the body, the wrists and elbows are flexed, and the arms are grasped outwards and rearwards. After the men are drawn to the lowest point, the arm is swung inwards, upwards, and rearwards to maintain the stroke of the elbow.

When the arm is perpendicular to the water level, it will lead the hand and accelerate the water pushing. The arm will turn outwards, upwards, and draw back the water behind the body until the thigh side and lift the elbow out of the water.

After the water is discharged, the arm moves naturally and loosely forward through the air and maintains a high elbow posture. Then the hand leads into the water in front of the shoulder and starts the next action.

The arm is drawn into a curve in the water. When viewed from the side, the stroke of the hand relative to the body is "S" shaped.

There are three basic forms of freestyle swimming: front cross fit, middle cross fit, and back cross fit. This picture shows the form of the front cross, which is easier for beginners to grasp.

Leg whip water:

The leg kicking force starts from the hip, the lower leg drives the lower leg, and the whip-draw action is performed.

Draw water from the leg up until it bends. Start with the straight leg and start to bend upwards. When the foot is close to the water, bend one's knees and raise the calf, so that the soles of the feet will appear on the surface of the water. You can start straight leg kicks, but the legs are slightly relaxed, not stiff, and the legs will naturally bend under the pressure of the water. The angle of knee flexion is about 130-160 degrees before the water is pulled down, and the water amplitude is about 30-40 cm. Stretch your feet when you fetch water. Do not hook your feet.

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