Mastering Freestyle Technique

Mastering Freestyle Technique

Freestyle, the most dynamic of swimming strokes, demands a meticulous approach to technique for optimal speed. To enhance your child’s freestyle efficiency, start with a thorough examination of the foundational elements. Ensure your child maintains a horizontal body position with the head in the correct position, reducing drag and maximizing forward movement. Focusing on proper shoulder rotation, arm recovery and hand entry, along with a strong flutter kick, sets the stage for efficient and speedy freestyle.

Correct Stroke Pattern

Understanding the correct stroke pattern is important to swim more efficiently in freestyle. The arm pull pattern and correct hand pitch at each stage of the underwater pull will play a major role in technique improvement. Incorporation of drills by the coach that emphasize correct arm mechanics, encouraging a high elbow catch and an effective pull is important. Implement leg-focused exercises to enhance the flutter kick, promoting propulsion without excessive energy expenditure. Gradually introduce interval training to build endurance, a key factor in sustaining speed over longer distances.

The Art of Breathing

Efficient breathing is a linchpin in the quest for speed in freestyle. Teach your child the art of rhythmic breathing, synchronising inhalation and exhalation with arm strokes. Emphasize learning to breathe on both sides of the body. Introduce hypoxic training, gradually increasing the duration between breaths during practice to enhance lung capacity and endurance. A well-mastered breathing technique translates to sustained speed and race-day success.

Our Stroke Model and Skills Videos provide a clear visual representation of correct technique, allowing swimmers to see the stroke movements and body position throughout different stages of the stroke. These videos come with commentary and annotations from former Australian Head Coach Leigh Nugent and provide families with the most up-to-date details around technique in freestyle and other competitive strokes.