FREESTYLE - BUILDING CORE BALANCE

Making sure you're bodyline is as balanced as possible can help build a faster and more efficient freestyle.

Why do it:
Energy used to hold the hips and legs in line in freestyle, is wasted energy. Understanding the core stability needed for great freestyle is a must!

How to do it:
1 - The goal will be to do all of this without a pull-buoy, but starting out with younger swimmers, the buoy will be a big help.
2 - Have them hold the buoy between then ankles (or hips to start) and hold an absolutely straight line in the water from fingertips to toes. Make sure the hips are held at the surface.
3 - After they've learned the solid line, have them rotate slightly from side to side using nothing but their core for rotation.
4 - After a few slight turns of the body, start a very slow pull, maintaining the bodyline.
5 - Eventually, drop the pull-buoy and initiate a small kick, holding the body in the same position as in the initial step.

How to do it really well (the fine points):
Again, the goal will be to do this without the buoy, but give the athlete the feeling of the stabile line first. You can also use a snorkel to allow the swimmer to spend more time learning the line.

Be careful to hold the line and don't allow the bend or drop of the hips. Again, our swimmers are just learning, so they will get much better very soon.

[mikemeachem]

Oh man that core rotation thing looks so cool

[littlemetalpixie]

Thank you!! You're teaching it correctly lol... so many instructors say "the pool buoy is for arm strength and pull."

False.

It can be used to refine hand and arm position, but the best use of it is to get core stability. You can have the very best pull and recovery on earth, if you're core is sagging, you're going to run out of energy and have issues breathing.

I'm using this video to help a client of my own (who is currently long-distance) learn this, thank you for putting great info out there!

[johntaylor]

What a great video. It has taught me a lot. Like the swimmers i wear speedos too

[ForgottenKnight]

You basically "hold the line" by not letting your legs and arms drop. Then, you do a slight lateral bending from your core to generate rotation. Do NOT twist around your waist while doing this to generate the roll. bend your core by contracting your lateral abdominal muscles and let gravity do the work for you. Also do not rush it, this is not a sudden movement. Doing this drill will ensure proper body form in water and will also promote a better pull as you know can properly engage your pull using predominantly your back instead of your shoulder ( at least, this is my personal observation )

[mahmod]

Very beautiful, can you put translate arabic in videos

[kylerrichmeier]

I cannot float in that streamlined position. My legs sink quickly. No way

[leesanghwa]

자유형 - 코어 힘으로 균형 잡기

신체 선형이 확실하게 균형 잡혀 있어야 더 빠르고 효율적인 자유형 영법을 구축할 수 있습니다.

왜 할까요:
자유형에서 골반과 다리를 반듯한 신체 선형 안에 유지하느라 쓰이는 에너지는 허비되는 에너지입니다. 훌륭한 자유형에 필요한 코어 안정성을 이해하는 것이 필수입니다!

어떻게 할까요:
1 - 이 모든 동작을 다리 띄우개 없이 하는 것이 목표가 될 겁니다. 하지만 어린 친구들에게 처음 가르칠 때는, 다리 띄우개가 크게 도움될 겁니다.
2 - 발목 사이에(또는 처음에는 허벅지 사이에) 다리 띄우개를 끼우고 물속에 엎드려. 손끝에서 발끝까지 완벽하게 반듯한 선형으로 버티게 하십시오. 골반은 반드시 수면에 걸치게 하십시오.
3 - 일단 신체 정렬선을 꼿꼿하게 버티는 방법을 익힌 다음에는, 오직 코어(단전)만을 이용하여 왼쪽 오른쪽으로 조금씩 회전하게 하십시오.
4 - 몇 차례 몸을 조금씩 회전하고 난 다음에는, 그 신체 정렬선을 유지하면서, 아주 느리게 팔 동작을 시작하십시오.
5 - 마지막에는 다리 띄우개를 떨구고 몸은 처음 단계에서와 똑같은 자세로 지탱하면서 작은 동작으로 차기 시작하십시오

어떻게 하면 진짜로 잘할까요(요점):
다시 말씀드립니다만, 다리 띄우개 없이 하는 것이 목표일 겁니다. 하지만 먼저 학생 스스로 안정적인 신체 정렬선을 느끼게 하십시오. 또한 숨대롱을 사용하면 더 오랜 시간 동안 집중하면서 이 신체 정렬선을 배우게 할 수 있습니다.
신체 정렬선을 지탱하면서 허리가 뒤로 젖혀지지 않도록 즉 골반이 아래로 떨어지지 않도록 주의하십시오. 다시 말씀드립니다만, 이 학생들은 이제 배우고 있습니다. 그러므로 금방 훨씬 나아질 겁니다.
GoSwim.TV에 곧 출시할 크리스티앙 골로미브 시리즈에는 이러한 안정성 운동들을 많이 소개하고 있습니다.

[JOUA]

THOUGHT PROVOCATIVE & MOST INSIGHTFUL!!!! Perhaps the BEST compliment to the Streamline/float Ive seen-- EVER!! Thank you for the sharing.

[RunPJs]

Is this still possibly if you're a runner with heavy legs? (runner come Ironman triathlete!)

[lendial]

omg I was convinced most men would not be able to remain fully buoyant on their stomachs without some amount of kicking or pulling.

[kempisabel]

excellent video, very simple and clear, great drill for beginners

[nikitaw]

Im a bit chubby round the middle so the rolling in the water one should be easy