| The freestyle stroke is a complex activity that | | | | producing with each armstroke. The key is to |
| requires coordination, balance, flexibility and power. | | | | decrease the momentum on each glide to force the |
| The synergy created among these elements create | | | | swimmer to start from zero and produce maximum |
| the desired fluid motion we look for when we move | | | | rapid force each time. |
| through the water. | | | | Another way to improve power is through a dryland |
| In order to create that fluid motion we must first | | | | program that puts emphasis on applying power to a |
| work on each component individually so we can | | | | biomechanically correct freestyle pattern with the |
| diagnose weaknesses and fix them. That way we | | | | help of bands. In our Wellfit class we teach |
| can create efficient movements in the water when | | | | swimmers to breakdown movements and then put |
| we put all the links back in the chain. | | | | them together as a whole while working on a careful |
| In this article we will analyze the components that | | | | mix or power development and muscle endurance. |
| are necessary to create an efficient freestyle stroke. | | | | THE COMPONENTS OF THE ARMSTROKE |
| We will then breakdown each component of the | | | | The freestyle armstroke is a circular pattern around |
| armstroke and establish the biomechanic component | | | | the shoulder joint. We can call each phase by |
| we look for on each phase and what errors could be | | | | different names, we must identify them as |
| holding us back. Keep in mind that some of the | | | | independent units in a continuous pattern. Here are |
| biomechanics explained in this article are taken from | | | | the phases: |
| the way the most efficient freestyle swimmers | | | | -Pitch and Catch: the arm starts up front with |
| move through the water and could be in conflict with | | | | shoulder and elbow extended. It the abducts (moves |
| other teaching you might have learn. Keep and open | | | | outwards) to allow for greater acceleration and |
| mind and I guarantee you that by applying this | | | | create a anatomical position that will allow flexion of |
| concepts your stroke will be more efficient and your | | | | the elbow without shoulder impingement. The elbow |
| risk for injury will be significantly lower. | | | | as it flexes should remain high to further set up the |
| ELEMENTS OF THE STROKE: | | | | next phase of the stroke. The goal of the pitch and |
| BALANCE: freestyle is swam from side to side, | | | | catch is to grab the water ahead and anchor the arm |
| rotating around a central axis which remains stable. | | | | to be able to surge forward. This phase is also know |
| Shifting sides means that you will be forcing your | | | | as the "anchor" or the "high elbow catch". Common |
| core muscles to balance your body so you can apply | | | | mistakes include: |
| more force with your extremities. This core balance | | | | +Not abducting the shoulder, in other words no pitch. |
| also allows us to engage more muscles and create | | | | +Pushing the arm downwards without a pitch and |
| more power on each rotation of the stroke. Here are | | | | catch. This has prove effective for some very |
| drills to work on core stabilization and rotation: | | | | powerful short course sprinters but even those |
| -Side kick with one arm up front and the other arm | | | | swimmers revert to a high elbow catch when |
| on your side, keep the head in a neutral position and | | | | swimming longer distances. |
| your chest facing the wall. | | | | +Droping the elbow to initiate the catch. This action |
| -Side kick with both arms down. Same concept but | | | | will ensure that the arm will be slipping through the |
| more challenging. | | | | water and not live to it power production potential. It |
| -Side kick with both arms to the side and rotating | | | | is one of the most common mistakes in the freestyle |
| every six counts. This will challenge you to keep | | | | stroke and a must to correct if maximum efficiency |
| control of your body as you turn from side to side. | | | | is a desired outcome. |
| -Dryland: planks in all positions are a great way to | | | | -Power Phase: right after we catch the water we |
| activate core muscles. | | | | must press it back to produce the forward surge we |
| FLEXIBILITY: the greater range of motion, the easier | | | | desire. This is the least complicated phase but |
| it will be to achieve greater distance per stroke and | | | | requires strength and muscular endurance. The power |
| better angles to apply force. The shoulders are a | | | | phase begins after the catch as the elbow is in a |
| special area of concern so emphasis on increasing | | | | flexed position bringing our arm closer to our center |
| mobility around this ball and socket joint should be a | | | | of gravity and therefore in an ideal position for |
| priority. While kids will have an easier time developing | | | | strength production and power application. This phase |
| range of motion, every healthy adult has the | | | | ends with arm reaching the hip with maximum |
| capacity to do it. | | | | velocity. There is no need to follow up the full elbow |
| Another necessary element is the ability to | | | | extension with further shoulder extension because |
| plantarflex the ankle joint which means to point your | | | | this will produce the body to move downwards. The |
| toes without discomfort. Runners in particular have a | | | | goal in freestyle swimming is to produce movements |
| hard time pointing their toes in the water due to the | | | | that will ensure that the body moves through the |
| imbalance in range of motion created by the amount | | | | water in a forward pattern with the least amount of |
| of dorsiflexion while running. Ankle flexibility is key to | | | | resistance. |
| allow for kicking to propel the body forward instead | | | | -Recovery: the recovery phase begins with two |
| of holding the body hostage by working as an | | | | movement which are shoulder extension and elbow |
| anchor. | | | | flexion. As the power phase ends the swimmer's goal |
| Finally, the ability to press the chest and achieve a | | | | is to position the arm back in front using the path of |
| long, extended position will allow for greater distance | | | | least resistance. The position of the body (how |
| per stroke and capacity for greater core | | | | extended it is) and shoulder joint mobility and |
| involvement. Working on flexibility and joint mobility is | | | | flexibility will affect this movement. After the arm is |
| not only beneficial it is necessary in order to achieve | | | | out of the water on a flexed position, the swimmer |
| correct biomechanics. Yoga and other flexibility | | | | rotates the shoulder keeping the elbow bent about |
| programs are very useful for swimmers. In our | | | | 90 degrees and brings it forward. After the arm is |
| Wellfit Swim Class, fellow coach and Yoga Instructor | | | | brought forward it begins to extend before it enters |
| Keith Keblacha has designed an specific yoga routine | | | | the water and finishes the extension in the water. |
| that works on all these key areas. | | | | Entering the water with arm fully flexed will create |
| COORDINATION: this can also be thought as timing. | | | | maximum resistance at the moment of extension. |
| If one arm is trying to surge forward, wouldn't it | | | | Doing the opposite will cause the swimmer to |
| make sense that the other should be pushing back? | | | | overreach and make the pitch and catch more |
| What about the legs, timing a set of beats per | | | | difficult to accomplish. Nonetheless, there are some |
| stroke is necessary to establish a rhythmic pattern. | | | | very fast swimmers that enter the water with the |
| Depending whether the swimmer is sprinting, | | | | arm fully extended. This action however is not |
| swimming a 200 or a mile the ratio of kicking per | | | | recommend for most beginner, intermediate and |
| stroke usually falls between 6 to 2 kicks per each | | | | even advance swimmers. |
| armstroke. Not having a rhythmic pattern makes the | | | | THE CORRECT TIMING: |
| swimmer feel off and limits is potential for a good | | | | So, where is my left arm when my arm is |
| propulsion. Great drills to develop coordination are the | | | | recovering? How about the power phase as related |
| catch up stroke and kicking drills that incorporate | | | | to the catch on the opposite side?. The answers to |
| armstroke such as the overkick and counting to 6 | | | | these questions are found with a logical analysis of |
| before every stroke. Breathing to both side will also | | | | producing a fluid synergy between our arms. When |
| encourage the body to be coordinated and balanced | | | | the swimmers right arm is beginning to pitch the left |
| on both sides. | | | | arm should be in the middle of the recovery phase |
| POWER: this last element is all about acceleration. | | | | crossing the line of the head. This ensures that when |
| How much water can you move in the least amount | | | | the swimmer finishes the catch and is ready to begin |
| of time?. Or to be more precise how far and how | | | | the power phase the other arm is getting ready to |
| fast can you propel your body forward with each | | | | extend and surge forward. These two opposite |
| stroke?. If a swimmer tries to work on acceleration | | | | actions create the fluid motion that we are looking |
| without developing proper biomechanics or first then | | | | for. At one point of the stroke one arm should be |
| the outcome will be wasting energy. It will as if we | | | | fully extended up front while the other is fully |
| were trying to pedal as fast as possible on a bicycle | | | | extended back. Before the front arm begins to its |
| with the wrong gear. It can also put pressure in the | | | | first patter of propulsion (the pitch and catch) the |
| wrong places and develop injuries. Power should be | | | | swimmer must bring the other arm the front crossing |
| developed as the last piece of the puzzle but a must | | | | the line of the head. This ensures that we will ride |
| have none the least in order to achieve fast | | | | the momentum created by the power phase and |
| swimming. Here is one of my favorite drills that work | | | | created two opposite actions that a common goal |
| on acceleration: | | | | which is to propel the body forward. |
| -Zero acceleration drill: this is a modification of the | | | | CONCLUSION: |
| hyperextension drill (you can see this drill on the | | | | I hope this article helps to establish the elements |
| Video section of chicagotrainer.net). It involves | | | | necessary to produce a biomechanically efficient |
| catching the water up front and pushing it back with | | | | freestyle stroke. Be patient while making the |
| as much power as possible and then letting the | | | | corrections that are needed. You might benefit from |
| stroke glide up front. Glide on each side until you | | | | seeking the help of a knowledgeable professional or |
| achieve zero momentum (zero acceleration) and then | | | | an seasoned swimmer. Good luck and see you at the |
| take the next stroke and repeat. This will allow you | | | | pool! |
| to see how much power are you indeed capable of | | | | |