5 essential exercises to perfect your crawl style

Swimming is a sport that offers multiple benefits for health and physical well-being, and the front crawl is one of the most popular and efficient styles within this discipline.

Perfecting the front crawl style is essential for various reasons that we will discuss below.

Why it is good to improve in the Crawl style

Energy efficiency

A well executed crawl allows more movement with less effort, which translates into greater energy efficiency and less physical wear.

This is especially relevant in competitions and long-term training.

Injury prevention

A correctly executed front crawl reduces risk of injury, since inappropriate movements and unnecessary tension in muscles and joints are minimized.

Performance improvement

The proper technique in crawl Optimizes speed and stamina, which translates into improved performance in competitions and training.

Balance and coordination

Perfecting the freestyle style helps to develop greater balance and coordination in the water, skills that are transferable to other styles of swimming and sports activities.

Breathing and oxygenation

Good command of the front crawl involves controlled and efficient breathing, which contributes to a better oxygenation of the organism during swimming and promotes recovery after exercise.

5 exercises to improve in the Crawl style

In this article we offer you 5 key exercises that cannot be missing from your technical routines if you want to improve your freestyle swimming style.

the zipper

This exercise consists of brushing the side with your thumb during the recovery phase.

It is focused on improving the recovery by keeping the elbow high; therefore, pay attention to direct the elbow towards the ceiling and not backwards.

Touching the water

This time, slide your fingers across the surface of the water until your arm is stretched out in front of you.

So, in addition to keeping your elbow elevated, focus on making a tackle away from your head and in line with your shoulder.

Water polo style swimming vs closed swimming

Alternate a swim with a very wide hand entry, in the water polo style, with a closed swim, that is, making the entry across the midline of the body.

 Add a few extra meters of correct entry, in line with the shoulder, to become aware of the proper movement.

hand variations

Swim crawl style by changing the position of your hands: closed, excessively open, opening only a few fingers, etc.

 Thus, you will seek greater sensitivity in the pulling phase of the stroke and perform a high elbow grip to improve forearm support.

bilateral breathing

Practicing bilateral breathing is essential in swimming, both to prevent overuse of one side and to achieve greater balance and mastery of the technique.

Start by including a breath every 3 strokes in lower intensity exercises and, progressively, practice every 5 or 7 and even perform exercises breathing exclusively from the "less skilled side".

Swimming technique can be worked on at different times; however, we recommend that you include these exercises when you are not fatigued to correct errors.

Later, you can perform them after experiencing fatigue to avoid repeating the same mistakes when the body is tired.

Do not forget to do them to improve

Performing these exercises in your training routines to improve and perfect the crawl style in swimming is essential for optimal performance, prevent injuries and enjoy the multiple benefits that this sport offers.

Practicing specific exercises and focusing on proper technique allow you to develop an efficient and harmonious front crawl style.

In addition, this work contributes to a better balance, coordination and oxygenation, key elements to achieve high performance in competitions and training.

It is therefore essential to spend time and effort perfecting your freestyle stroke, as this will result in a more rewarding and healthy swimming experience.

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