SWIMMING TECHNIQUES.pptx

Techniques in Swimming

1. SKILLS AND TECHNIQUES FOR SWIMMING

2. SKILLS FOR SWIMMING Swimming takes a little coordination. You need to move your legs and arms in tandem, as well as time your breathing and swimming strokes for maximum efficiency. Swimming skills also include diving into the water to get a good, smooth start on your stroke. Once you feel confident moving around in the water, you can start learning basic swimming strokes such as breast stroke .

3. Breathing An often overlooked basic skill in swimming is the ability to time your breaths. If you're not comfortable breathing while swimming, you'll struggle to make streamlined, coordinated movements. The basic idea involves breathing out through both nose and mouth when your head is underwater, then lift your head to the side, taking a full breath before plunging your face back down under the surface. In his book "Swimming: Steps to Success," David G. Thomas suggests practicing this motion when holding onto the side of the pool with your arms outstretched .

4. Gl i ding Gliding through the water is a basic skill to master before you even consider kicking and paddling, according to swimming instructor Ian Cross, speaking to "The Guardian." Gliding helps you to get used to the sensation of moving through the water headfirst. Try gently pushing off the side wall of the pool with your arms stretched out in front of your head. Keep your head face- down in the water and glide until you slow down.

5. Coordination Beginner swimmers often find themselves messily chopping through the water with their limbs. That's fine. It takes a while to get a feel for moving your limbs in time. You must also get used to moving muscles in your lower back, abdomen and hips to power you forward. Similarly, try to let your legs come up behind your body, and keep a slim, streamlined position. Over time, this reduces drag from the water and makes you a more efficient swimmer.

6. Breast stroke Breaststroke , while requiring slightly more coordination than front crawl, offers a stable, gentle stroke that's ideal for beginners. To do the breaststroke, you need to stay straight at the water's surface, holding your head up. Pull your arms in together with the hands almost touching. As your hands reach your chest, bend your knees and lift your feet up in a frog-like shape with the soles of your feet pointed out to each side. Push back with your legs and reach forward with your hands simultaneously. This double-propulsion should help you surge through the water.

7. Diving Diving into the pool is a basic swimming skill -- even if it starts out of the water. Always practice diving in a deep pool with a lifeguard on duty. When you begin, diving may only involve putting your hands together above your head and gently curling your body forward toward the water until you fall in, headfirst. As you progress, try jumping slightly and straightening your legs behind you as you dive to enter the water smoothly.

8. BASIC SWIMMING TECHNIQUES

9. Backstroke Technique: The backstroke combines arm and leg movements that push a swimmer through the water. Here's how it works: Move arms alternately in a windmill pattern. first when starting the Cup hands. The thumb should come out of the water arm movement. Form an -S' with the arm that is underwater. Kick in a fluttering motion. Bend knees. Emphasize the upward kicking motion. Keep head face up .

10. Breaststroke Technique: It's all about timing with this basic swimming technique. The body moves up and down while the swimmer coasts through the water. Try these tips to improve your breaststroke swimming technique. Keep arms overhead when beginning the stroke. Bring arms toward the chest and pull on the water. Cup hands. Return arms to starting position. Use a frog kick. Start with knees pulled up to the chest, then push backward, and snap legs together. This pushes the water and sends the swimmer forward. Take a breath each time you make an arm stroke.

11. Butterfly Technique: The butterfly is one of the most difficult swimming strokes. Swimming the butterfly stroke relies on precision timing. Plus, arm strength is a definite benefit for successfully swimming this stroke. Time it like this: Move the arms together while pulling through the water. Cup hands with palms facing out. Swing arms forward in a sweeping motion when the arms are above the water. Bend knees slightly and keep them together, then straighten the knees and push downward. Whip feet down. Complete two kicks per arm movement. Take a breath with each arm stroke.

12. The Crawl or Freestyle Technique: Freestyle swimming is one of the easiest strokes to master. Use these methods to fine-tune the stroke. Alternate arms and move in a windmill motion. Extend arm to full length and pull through the water Form an -S' pattern with the arms when under water. Cup hands but relax the wrist. Use a flutter kick. Take a breath by turning the head to the side when the shoulder is raised out of water to make the stroke. Turn head back into the water and exhale through the nose and mouth. Turn the head to the opposite side for the next breath and continue alternating sides.

13. Si d est r oke The sidestroke is an old swim stroke swum on the side that uses a scissor kick and asymmetrical under water arm movements. Side stroke is not used in swimming competitions and is therefore swum less often now a day. Nevertheless it is easy to learn and can be an interesting alternative to the popular swim strokes. It is also used by lifeguards to rescue victims.

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