Swimming Fundamentals: Techniques and Drills

Advantages and Disadvantages of Using Floats

Advantages include quickly gaining confidence and learning quickly. However, a drawback is that overuse can hinder the adjustment process when removing the floaters.

Types of Floating Positions and Techniques

Variables Related to Swimming Propulsion

Basic Propulsion Variables

Considerations for Jumps and Falls

• Ensure floors are not slippery.
• The takeoff point must be secure and stable.
• Students' fingers should grasp the edge of the pool.
• Consider the depth.
• Do not jump if anyone is in the drop zone.

Immersion Progression Steps

• Immersion with impulse
• Snorkeling (looking away)
• Dive without momentum
• Deep dive
• Dive with propulsion

Crawl Stroke Technique Points

• A) Body Position:
  • 1. Body is in a good horizontal position.
  • 2. Head is out of water at the proper angle.
  • 3. Complete extension of the body between strokes.
• B) Arm Movement:
  • 4. Full extension at the initial part of the arms.
  • 5. The traction is not shifting out of the hands.
  • 6. Acceleration during the stroke tour.
  • 7. Correct depth (e.g., relative to the chest).
  • 8. Hands are not shaped/positioned behind the chin.
• C) Leg Movement:
  • 9. Full extension of the legs.
  • 10. Recovery of the feet.
  • 11. Coordination of arms and legs with respiration.
• D) Respiration:
  • 12. Respiration is taken at the end of the traction.
  • 13. A part of the head always remains on the surface.

Crawl Stroke Arm Correction Exercises

• Exercise 1: Low Elbow Recovery
  Purpose: Avoid raising elbows high during recovery.
• Exercise 2: Avoid Midline Crossing
  Purpose: Prevent arms from crossing the body's midline during the stroke.
• Exercise 3: One-Arm Reach Drill
  Practice one arm at a time, reaching as far forward as possible (can use a kickboard).
  Purpose: Improve reach and extension.
• Exercise 4: Finger Drag Recovery
  Perform the recovery with the extended arm, allowing fingers to lightly drag in the water.
  Purpose: Promote a low elbow recovery position.

Backstroke Improvement Exercises

• Exercise 1: Kickboard with Knee Control
  Backstroke with a kickboard, focusing on bringing legs towards the chest without knees breaking the water surface.
• Exercise 2: Shoulder Stretch Drill
  On your back, legs bent, holding hands, trying to stretch shoulders back as much as possible.
  Purpose: Improve shoulder flexibility and range of motion.
• Exercise 3: One-Arm Backstroke with Rotation Focus
  Backstroke using one arm, focusing on rotating the shoulder before the arm pull.
  Purpose: Improve body rotation and arm entry timing.
• Exercise 4: Neutral Position Body Roll
  Maintain a neutral position with a kickboard, focusing on controlled body roll or rocking motion.
  Purpose: Develop body rotation and balance.