Freestyle hand and foot coordination

Many people born in the 1980s were unable to study the things they liked because of their family conditions when they were young. When they grow up and become financially independent, they will participate in various specialty training courses to make up for the regrets of their youth. Some people like playing in the water very much, and swimming becomes their hobby. However, after learning freestyle, they find that it is very difficult to coordinate hands and feet in freestyle. Here are some tips on how to practice freestyle swimming.

1. Freestyle swimming tips 1 (general tips):

(1) When swimming freestyle, the body must be horizontal and the arms must be crossed while moving forward. Let the fingers in front of the shoulder enter the water first, extend the shoulder and bend the wrist to grab the water.

Bend your elbows high and face your palms towards the water, and make the "S" shaped route correct. When the stroke ends at the hip side, turn your shoulders and raise your elbows to quickly exit the water.

(2) The body is in a streamlined position when lying prone, with the back of the head visible at the same level as the hairline. Do one row with each hand and one row with each leg, alternating six times.

Move your hands under your shoulders and exhale slowly, push the water, lift your elbows, turn your head and inhale. With good coordination between legs, arms and breathing, you can swim freestyle at incredible speed.

2. Freestyle swimming tips 2 (four-word tips):

The head is brushing the water surface, the neck is flat and long, the chin is retracted, and the breathing is high. The whole body should be strong, the waist and abdomen should be tense, the log should roll, and the navel should be looking to both sides. Stretch your arms into your sleeves, turn your shoulders into the frame, draw straight lines close to your body, pull softly and push hard. Keep your thighs together, your calves as flexible as springs, and your ankles relaxed, with a balance of relaxation and tension.

The four key points of freestyle swimming:

[Head rubs water surface], While swimming, try to immerse your head in water, with no more than 1/4 of your head exposed above water. Just let the top of your head slightly rub the water surface.

[Neck spine is flat and long], the cervical vertebrae and spine should be pulled into a straight line and kept horizontal.

[Chin retraction], look at the bottom of the pool, retract the chin until it forms a double chin.

[Breathe with your head raised], when breathing, the head should roll around the extended line of the cervical spine, and avoid raising your head to breathe.

[The whole body should be strong], imagine that the whole body, especially the torso, is like a hard and solid torpedo.

[Tighten the waist and abdomen], tighten the waist and abdomen, and lift the Qi in Dantian.

[Log rolling] means that the body should be like a torpedo or a log, rolling rhythmically as a whole on the long axis.

[Looking to both sides from the navel], the rolling angle is just right for the navel to be able to see both sides, or the audience on both sides can just see the swimmer's navel.

[Stretch your arms into sleeves], when entering the water, stretch your hands forward as far as possible, as if you are putting them into a slender and soft silk sleeve.

[Turn shoulders into the frame], imagine that your body is passing through a very narrow frame in front, so the lateral range of movement should be as small as possible.

[Strong stroke close to the body], the paddling hand should be below the long axis of the body, close to the body, and move in a straight line.

[Pull softly and push hard], start accurately, grab the water steadily, gradually speed up the stroke, push the water under your feet, but don't let it hit your thighs.

[Thighs clamped], when kicking, the thighs cannot be separated, and they play a connecting role, that is, transmitting the power of the hips to the toes.

[Calves should be like springs], the calves should be flexible, and the range of the legs should be controlled at about one foot.

[Relax your ankles and feet], your ankles should move with the pressure of the water, like a fish's tail, and avoid being stiff. The legs from hip to toe should be loose but not slack, tight but not stiff, and the kicking should be powerful and rhythmic, with both relaxation and tension.

3. Freestyle swimming tips 3 (detailed tips):

(1) Introduction to Crawl Stroke (Freestyle)

Crawl swimming is like crawling in the water, with both arms paddling the water alternately.

Lie steadily in the water, cross your arms and row alternately.

Keep your body horizontal and whip your legs up and down.

Beat your legs up and down like a whip, exhale slowly and inhale quickly, and move forward.

(2) Leg movements

Use your thighs to pull your calves forward, and alternate your legs to whip the water.

Use your thighs to drive your calves, and alternate between the two legs to paddle the water.

Kick the water shallowly and at a fast pace, with your ankles relaxed and slightly turned inward.

(3) Arm movements

Put your palms in front of your shoulders into the water first, slide your arms down and hold the water.

Move your arms, relax your shoulders, and move your forearms forward, with your palms facing the water.

The bent arm stroke has great power, and the shoulder and elbow are raised to get out of the water quickly.

Increase the speed along the center line, alternating between the two arms.

Coordinate the use of both arms to row vigorously, hugging forward and pushing backward and gradually increasing the force.

(4) Breathing movements

When you row below your shoulders, exhale slowly, push the water, lift your elbows, and raise your head to inhale.

Keep your head in the water and exhale slowly, then turn your head and open your mouth to inhale quickly.

(5) Coordination of breathing with leg and arm movements.

Each hand paddles once, and the legs can do any of the two, four, and six moves.

Hit two, four, or six, or inhale once left or right.

(6) Body position

The body is in a streamlined position lying prone, with the chest slightly raised and the shoulders high.

The forehead and back of the head should be level with the water, and the hips and abdomen should be level and the eyes should be open.

(7) Stroke type

There are three types of strokes: front cross, middle cross, and back cross.

The front cross is used for long-distance travel, while the middle cross and the back cross have better effects.