Text: DPC, Professor Oleg Popov and Mr. Swimy, aka Dmitry Volkov
The speed and the efficiency of swimming depend primarily on streamlining of the body. Therefore, learning of basic swimming’s drills starts with the development of the initial position — the basic skill to keep the swimmer and rightly distribute the weight of his body on the water by adjusting the tension of the muscles that are directly related to the coordination of individual groups and promoting efforts.
Correct posture of the body in water should be at least close to the horizontal, so the head, body and legs are positioned on one line, close to the water’s surface. This, hands are not only the main engine of moving, but also the support of the pendulum, balancing posture of the body. It is known that the centre of gravity in horizontal position of swimmer’s body is located in the waist, however, to avoid lowering the legs, which entails an increase in the angle of attack and consequently the resistance, it is necessary to pull the arms forward and the legs, with a support on the lower back at help back muscles and hip flexors to raise to the surface. If the socks at the same time will be extended, and the head on the neck relaxed, dropped into the water’s surface. If the toes will be stretch in this moment and the head on the relaxing neck, squeezed between the straightened hands forward, the body position will ideal for the implementation of one of the main elements of swimming — slip.
The quality slide is a fundamental element of the art of swimming. For execute an effective sliding on his chest, performed in the swim styles: butterfly, breaststroke and freestyle, it is necessary to achieve an oblique (forward) position with a sense of «rolling up the mountain,» that is with a promoting sense of inertia. To do this, in the initial position, the above can be performed by the repulsive from the wall of the pool and slide to the final stop, it is important at the same time to note the results of sliding distance, trying with at every attempt to improve it. But, nevertheless, working out slide is the next, after the mastering of the initial position, stage, that’s way we will be back to the beginning and will train the skill of the control of body’s position in the water.
STEP 1: Take a deep breath, lie in the water face down and pull the hands forward. Most people (especially, men) their legs will soon begin to sink, but do not lose perseverance and continue this exercise (Dr. 1).
STEP 2: In order to keep the legs on the surface, lower your head down, so that its chin touched your chest. It can make a positive effect and your legs will slightly move up (Dr. 2).
Step 3. Pull the stomach and by the emphasis on a little cave in the lower back, lift legs with drawn toes, straining the extensor thigh, calf muscles and foot arch.
Step 4. Based on the waist, stretch forward. As a result of these actions legs will rise to the surface and you will feel like a heel, calf and thigh of your legs will touch the air (Dr. 3). You have taken the required position, remember it and stand up to take a breath and get ready for the next exercise.
Step 5. Repeat the exercise and take a position (Dr. 4), pull the arms forward and move your legs up to the surface. Turn your head to the right so that the eyes were turned to the wall of the pool. With the efforts of the abdominal muscles and back tumbleweed on the right side, turning right hip and shoulder a quarter turn clockwise. Hold this position for 5 seconds (Dr. 5).
Step 6. Continue clockwise motion, using the abdominal muscles and movements of the right shoulder rolled onto his back. Make a quick change of breath, short breath and take a deep breath, secure this position for 5 seconds and continue in a clockwise direction on the left side first stopping for 5 secjnds and then in the starting position, lying on the chest (Dr. 5-8).
STEP 7. Stand up, breathe and repeat this exercise again, rolling counter clockwise.
Comments on the results of the exercises
|Legs lower dawn||Do not breathe out the air. Bend your chest, lower your head down, feel the support in the lower back and move your legs up at the expense of the hip extensor muscles and stress the calf muscles. If necessary, you can help yourself to a little light pushes of the legs.|
|Not enough breathing||This exercise requires the ability to hold the breath. Practice on the ground, after that try it again in the water.|
|I can’t turn the body a quarter||Start rolling from the hip, allowing the shoulder to follow him.|
The article draws on material from the book Blythe Lucero «Swimming. 100 Best swimming’s drills”
English translation: Serge Wodes / Drawings: Pavel Ermakov