If you have limited core strength and have a hard time maintaining a good bodyline, yoga is a great addition to your workout routine. Both out-of-water programs not only improve your streamlines but your strokes as well. Stand in front of the mirror to practice your streamline and find opportunities for improvement. Head to the pool and try it out there with a few glides off the wall.
Set a goal to go farther each time you push off. Think about what you saw in the mirror and focus on turning your corrections into permanent habits. The energy you save with a better streamline will pay off each time you leave the wall.
A lifelong open water swimmer, Goodrich studied athletics at the University of Michigan and currently uses her degree in kinesiology to help swimmers fine-tune their technique for maximum efficiency. Please enter a valid email address. Thank you for signing up. We see you are using Internet Explorer as your browser. Microsoft no longer supports Internet Explorer so you will experience issues on our website and others.
Why Do We Streamline? Drills to Perfect Your Streamline With our mirrors on the bottom, we practice our streamlines off the walls and watch our reflections for feedback. What Else You Can Do If limited flexibility inhibits your streamline, consider implementing a daily dryland stretching regimen for increased shoulder flexibility. Categories: Technique and Training. For this drill, you are going to need a snorkel and, if you are a beginner, fins.
Kick freestyle face down with both arms by your side. While maintaining a steady kick, rotate your left shoulder under your chin, wait for about 2 seconds and then switch shoulders. Now rotate your left shoulder away from your chin and your right shoulder towards your chin. Your hips and legs always follow the rotation of your torso. Your goal with this drill should be to move your entire body as one unit, while keeping a perfect streamline position at all times.
To help you maintain the streamline position, push down on your torso to keep your hips and legs up. If you implement our two secrets for a better freestyle streamline while working our recommended drills in training, you will master the freestyle streamline.
Once you feel comfortable with your new streamline routine, we recommend you check out our 3 simple steps to improve your freestyle flip turns. If you combine a great streamline with a powerful and well executed flip turn, you will see even better results in your next competition. If you want to further improve your freestyle stroke, we recommend our 5 quick tips to improve your freestyle stroke blog. To measure your improvements during your training sessions, start training with the all-new TritonWear device.
The wearable device tucks under your cap and records your workout as you swim. You remain focused on training and improve your freestyle stroke, kick, flip turns and streamline, while TritonWear captures the intel you need to swim faster. To learn more about how TritonWear shows swimmers their strengths and weaknesses based on data collected while you are swimming click here. Olympians globally have trusted TritonWear for years to deliver results - now every athlete can use Back to Blog.
Secret 1 to a better freestyle streamline — Swim downhill Most swimmers have a hard time with keeping their hips and legs on the surface when swimming freestyle.
Secret 2 to a better freestyle streamline — Flex your abs and buttocks muscles A major cause of bad body position in freestyle swimmers is the lacking body tension while swimming. The best drills to improve your streamline To establish a perfect body position, or streamline, in the water, you need to get a better feel for your body in the water and focus on the two largest parts in your body — the torso and the legs.
Drill 1 — Master the streamline position on land. Their feet should in a pointed plantar flexion position, which reduces drag and places the feet in the optimum position for maximum propulsion.
How to perform this drill: From the end of the pool, with a strong emphasis on very tight streamlining. Coach Arthur says: To achieve an effective push off the pool wall. Introduction: An excellent drill for demonstrating the effectiveness of tight streamlining. How to perform this drill: Swimmers perform a push and glide underwater, in a streamlined prone position, about half a metre under the surface. Introduction: A drill progression adding an underwater dolphin kick to streamlining.
Introduction: A further progression adding rotation to the combination of underwater dolphin kicking and streamlining. Swimming Plus is a publication designed for those swimmers who want to improve their freestyle swimming technique. For further details and ordering information please use the following link: Swimming Plus: Freestyle. The ability to perform an effective streamlined position is a key swimming skill.
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