To obtain the best results in freestyle, good physical shape or training is not enough: it is above all with the correct technique that you can be able to obtain maximum performance.
The goal of any swimmer is certainly to improve speed and swim at a good pace in a fluid and relaxed manner with a lifeguard course. To be more efficient and improve in freestyle, it is therefore essential to take into account some fundamental points, from body structure to breathing.
Let’s find out the rules to put into practice during training to improve the freestyle technique and avoid the most common mistakes in the pool.
5 tips to improve your freestyle
To swim freestyle correctly it is essential to pay particular attention to breathing, to develop balance and coordination, and to concentrate on buoyancy. If you are a beginner it will take some time to familiarize yourself with the technique and learn the correct gesture, but with the right precautions and a lot of consistency, the results will not be long in coming.
Garmin helps you to improve your performance in the water with Swim 2, the watch designed specifically for swimming: its functions will accompany you in the pool and in open water, detecting the type of stroke, heart rate in the water, and marking the rhythm of the exercises. and custom training session breaks.
Let’s now move from theory to practice: here are some tips that will help you structure your swimming training and improve in freestyle:
- The kicking of legs
To improve the kick in freestyle it is essential to coordinate the movement of the legs with that of the arms: to advance at a good pace it is necessary to take advantage of the thrust starting from the wall and impress it in the swim to gain speed.
- The position of the head
The head in freestyle must be kept in a neutral position and in line with the body, directing the gaze to the bottom of the pool or the sea and never upwards, to avoid arching the back and sliding towards the lower legs and hips, with the risk of causing problems in the lower back and cervical spine.
- Correct buoyancy in the water
To make your freestyle workouts more efficient, it is important to find the correct buoyancy of the body, ie to be able to keep it parallel to the surface of the water.
Gaining greater hydrodynamics will allow you to advance more effectively, to the benefit of speed and with less fatigue. In particular, keep the head in a neutral position, in line with the spine, and an ideal space between chin and chest that should never touch. The position of the elbow is also important, fundamental to improve the stroke in freestyle: it must be bent as high as possible to be able to quickly bring the forearm into a vertical position during the traction phase. In this way you will be able to increase your grip on the water.
- The rotation of the body
Rotating the body from side to side during the laps is of fundamental importance to impart greater strength, thanks to the activation of the back and shoulder muscles, which favor a better thrust of the arm stretch.
Legs and hips must always be close to the surface, ensuring good balance: when the upper body is on the side, push the chest down so as to raise the hips towards the water and ensure better flotation without excessive effort.
Another aspect to take care of to improve freestyle is breathing, which is essential for imparting energy to movements and maintaining the correct position. In particular, the rhythm is fundamental, which must be synchronized with the rotation of the body and in perfect coordination with the movement of the arms and legs: this allows you to bring the right amount of oxygen and consume less energy. To make the action more effective, exhale continuously when you find yourself with your face underwater .