5 exercises to improve in swimming

Augusts 20, 2014Updated on August 20, 2014

2 reading minutes

Our collaborator Personal Running In this article we leave some tips that may be useful in order to combat your mistakes in the swim, each one of them, with its demonstration video of the corresponding technique exercise.

1) We should always work on a position as hydrodynamic as possible, that is, flat and parallel to the surface of the water. A very common mistake is swim with your head too raised. That makes the trunk and legs descend and therefore we offer a greater resistance to the advance. To avoid this, we should start to swim with the more sunken head moving it the only and indispensable thing to breathe, taking the look more in diagonal than frontal. This would automatically raise the hips and also the legs, offering less resistance to advance.

An important part in this search for the correct hydrodynamic position isl work of the stabilizing muscles, about CORE, fitball, isometrics, postures, etc ... In this link you will find a great variety of exercises that will be of great help to find you more stable in the water:

http://personalrunning.com/blog/posturales-o-en-isometria/

2) Usually we swam too flat, that is, the rotating movement of the body in its longitudinal axis is not used to reach further with the stroke and apply more force in its underwater phases. We do not help the body properly and we try to pull only with the arms. It would be convenient to do a lot of work Deadpoint, insisting on the rotation of the body on its longitudinal or rolling axis to allow it to move forward in a more rectilinear way, helping the whole body to exert force so that it can be reached further with the hand that slides forward and finish better with the hand that accelerates back. Here some interesting exercises:

3) The lack of efficient supports In the water it is one of the fundamental mistakes in swimming and one of the key factors that hinder progress in the aquatic environment. Perhaps more than a mistake is a lack, but it can be improved by working on the perception and awareness of the hand in the different supports. If the hand does not support well, it descends and allows the elbow to fall, which breaks the correct position of the arm in its intention to catch water and move it backward. It is important to know where we rely and how to get an effective swim, always trying to look for "dead" or "solid" water. For this the underwater paddling is a good method to practice it, here you have all in phases:

The exercises of contrasts with the changes of position of the hand are also important, here some like swimming with fists or with three fingers:

4) Las possible asymmetries in swimming They are also common mistakes. It is common to see how one hand gets too crossed or too open with respect to the other. This error could be solved by working on the open-closed contrasts, being aware of both extremes, perceiving them and then trying to get them to reach shoulder height. Here some open-closed contrasts exercises:

5) Carry a Elbow too low in the air recovery phase, remaining this below the height of the hand is another common error. In order to achieve a higher elbow in the recovery, the following exercises would be interesting: