TECHNIQUE TALK
Learning stroke technique can be difficult, and at time, a frustrating
experience. However, with the correct approach technique work can be very
successful. At BAC, we take the approach that works on the most
critical parts of the stroke and make changes only on those areas that
will benefit forward movement. To this end, the following steps are
used:
STREAMLINING - the most
important effective fact in technique is streamlining --
making sure the body is in a straight position. Streamlining will
reduce drag (or resistance) that the body encounters while swimming.
This is important during the start and turns off the walls, when the arms
should be fully extended over the head and held together in a pointed arrow
position. Effective drills include kicking without a kickboard, arms
extended and face lowered in the water. Once we are satisfied with
streamline positions we go to the next step.
CONTINUITY - the next effective area we work on is
maintaining an
evenness in the stroke cycle. This requires smooth, relaxed pull
patterns in a natural sweeping action. This is important for all
strokes. Jagged, sudden movements are corrected and avoided.
INDIVIDUAL STROKE EMPHASIS - only after steps one and
two are mastered,
can work on individual strokes take place. When doing so, it is
important to understand that emphasis is made on the critical range of
motion for each stroke that will actually lead to a more efficient pattern
of motion. This means that emphasizing the wrong motion may be
inefficient or simply cosmetic and therefore not lead to faster swimming..
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CRITICAL RANGE OF MOTION |
LESS CRITICAL ROM |
| Freestyle |
Finish/exit |
Inward sweep |
| Backstroke |
Upward sweep |
Downward sweep |
| Breaststroke |
Inward sweep |
Outward press |
| Butterfly |
Finish/exit |
Inward sweep |
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We first work on the critical range of motion, master it, then move on to
the less critical area. While working on these areas, A) the wrist
angle is evaluated, making sure it is flexible, B) the pattern of motion is
seen to be smooth and consistent, C) the angle of the hand and arm mimics
that of a propeller moving through the water, and D) the total stroke
includes sweeping movements that accelerate throughout the full range of
motion.
Drill work and technique analysis, for each stroke's pull, kick, start,
and turn, is done the first week of each month. This allows us to
teach these techniques to new members and review and correct flaws with
veterans. Then we work on these techniques and corrections in workout,
trying to simulate meet conditions the remainder of the month.
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