Learning to swim can be both great fun and a supreme challenge. Luckily, there are many ways to improve technique, whether you're just starting out or you're looking to take your sw
imming more seriously.
1. Strength: This is probably the biggest problem for beginners. Swimming uses most of the muscles in the body, all of which need to be coordinated with when to breathe. Core strength is of vital importance in swimming, so sit ups, push-ups and planks will benefit you in the pool and the latter two will work arms, chest and legs as well.
2. Rotation: Many people find exhaustion sets in quickly because they maintain a rigid position from the trunk down through their legs when swimming. Instead, rotate through the shoulders and hips, twisting left when stroking with the left arm, and right with the right arm. This means the body twists through the water and reduces strain on muscles, and you can swim further with less effort.
3. Keep the head down: This applies to all styles. Keeping the head permanently raised above the water causes strain on the neck but also causes your legs and feet to sink instead of remaining near the water's surface. This means you kick down instead of along. The face should be in the water for facedown strokes and the back of the head in the water for backstroke.
4. Goggles:Goggles are essential whatever stroke you are learning. Wearing them will give you confidence to position your head correctly without worrying about getting sore, red eyes from the chlorine. They are an invaluable aid for beginners, who can be prone to creating quite a splash when learning a new stroke.
5. Kick from the hip:Remember to kick from the hip, not the knee. This means moving your whole leg, not just the lower limb. You will generate more power for relatively little extra effort. Keep ankles loose and floppy for maximum force.
6. Floats:Floats are an excellent tool for new swimmers. For instance, those struggling to master the arm movements in freestyle can place the float between the thighs. This will raise the hips and negate the need to kick, allowing the swimmer to concentrate on the arms.
7. Watch other swimmers:If you see someone gliding effortlessly past you at twice the speed you are going, consider getting out and simply watching them for a while. Try to work out what they do that's different and implement it.
8. Get someone to video you:This is for those brave souls determined to improve. Ask a friend to video you doing one length of a stroke and then play it back. Chances are you'll see a variety of ways to improve; remember them next time and focus on one area at a time.
9. Breathing:Exhale constantly when the face is underwater. Holding the breath, even for a stroke, causes the body to tense and perform less efficiently. Aim for a constant stream of bubbles for the whole duration of your face being in the water.
10.Buoyancy:The tenser you are, the lower you float in the water. Stay relaxed, and you'll stay closer to the surface and swim more optimally.
This post was supplied on behalf of Simply Swim the online speedo store.