2 phases of movement

Phases of Movement

Movements can be broken down into distinct phases1. Preliminary movements. 2. Back-swing or recovery. 3. Force producing movements. 4. The critical impact instant. 5. The follow-through.

Phases of Movement

Phases of Movement

1. Preliminarymovements

2. Backswing

3. Force producing movements

4. Moment of impact

5. Follow through

Can you identify the phases of movement in this stroke?

In pairs, write out on a piece of paper what you think the different phases of the freestyle

stroke are.

Freestyle Swimming Stroke

The freestyle arm stroke consists of five phases:

1. Entry 2. Catch 3. Pull 4. Follow-through 5. Recovery

Freestyle Phases

http://members.fortunecity.com/magnusdr/coaching/freestyle.html

The arm enters the water directly in front of the shoulder, with the elbow bent so it is higher than the hand. The hand enters at about a thirty-degree angle as "quietly" as possible; the key is to try to avoid slapping the water.

The fingertips enter first, thumb down, and the palm tilted out slightly. Then the arm slides forward and slightly downward, until it is fully extended.

1. Entry

http://members.fortunecity.com/magnusdr/coaching/freestyle.html

The catch is made as soon as the elbow is completely extended. As the elbow begins to flex, the wrist should turn downward so that the fingertips point toward the bottom of the pool. The hands should scull out slightly before beginning the pull. Although doing this is not necessary, coaches and swimmers will argue that it improves their pull.

2. The Catch

http://members.fortunecity.com/magnusdr/coaching/freestyle.html

The pull should start as soon as a "catch" of the water is made. As the pull begins the hand, forearm, and upper arm will grab an armful of water, almost as if it is reaching around a very large barrel, always remembering to keep the elbow high move the hand backward in an S-pattern, past the shoulders and then under the body. Remember not to let the pull cross the body's centerline, as this will disturb the body position. As the hand passes beneath the shoulders, the elbow achieves its maximum bend - about ninety degrees.

3. The Pull

http://members.fortunecity.com/magnusdr/coaching/freestyle.html

Throughout the pull, the hand accelerates to increase the body's speed. Now, in the follow-through, continuing that acceleration, the hand should push past back the hips. This should be a hard-accelerated push. As the arm straightens and extends to finish the stroke the palm should be facing the feet. This will allow the hand to exit the water most easily.

4. The Follow-Through

http://members.fortunecity.com/magnusdr/coaching/freestyle.html

The final phase of the arm stroke, the recovery, is a smooth, rounded movement in which the stroke continues into the air. It begins as the elbow leaves the water, followed by the shoulder and then the hand. The elbow should remain higher than the hand throughout the recovery, and the hand should be just over the surface of the water. The elbow should be the highest point over the body.

The arm should remain completely relaxed throughout the recovery. Allowing momentum to carry it forward. As the recovery is completed, the hand enters the water again at about a thirty-degree angle, fingertips first, thumb down, palm tilted out

5. The Recovery

http://members.fortunecity.com/magnusdr/coaching/freestyle.html

NAMES OF PERIODS & PHASES:

Left armstroke period1. Left pull & right recovery phase2. Left push & right recovery phase

Right armstroke period3. Right pull & left recovery phase4. Right push & left recovery phase

Freestyle Swimming Stroke

http://www.swim.ee/models/_free_swim1.html

Avoid unnecessary movements during all phases Optimum alterations of action and relaxation of

muscles during stroke and recovery actionsIncrease propulsive forces by strokes and kicks

Decrease resistance to the body all times Ensure rigid transfer of power from strokes and kicks

to the body through locked joints with correct timing Realize aims of movements in each phase but also

prepare for the movements in following phase

General tips

http://www.swim.ee/models/_free_swim1.html

Inhale during first part of arm recovery when pulling with other arm

Hold the breath - during arm entry and pull when recovering other arm

Exhale - during push when other arm entersNext Inhale - as before

Co-ordinate good breathing actions with movements as follows:

http://www.swim.ee/models/_free_swim1.html

Aim of movements: try to increase forward speed

Limiting positions: Beginning: at the start of arm pull Ending: at the end of arm push

ARMSTROKE PERIOD (Left or Right)

http://www.swim.ee/models/_free_swim1.html

Forward movement during stroke: 1.1 - 1.45 (m) (This parameter indicates how effective is swimmers stroke. It must be half from full cycle stroke length)

Relative stroke speed of hand backward: (-0.6) - (-0.1) (m/sec)(If arm stroke is effective and rational, then hands horizontal speed component backward during stroking, related to water, must be slow to create high body speed forward)

Parameters:

http://www.swim.ee/models/_free_swim1.html

Make stroke soft at the beginning with acceleration at the end, with good water feeling and low relative hand speed , sticking to water

Make recovery also with acceleration, opposite to the stroking arm, through fixed shoulder line (kayaking principle)

Keep the body position flat and high Make 1-3 leg kicks during one arm stroke period Move forward during stroke as much as possible Combine inhaling with recovery and pulling actions of arm,

exhaling with arm pushing action

Tips

http://www.swim.ee/models/_free_swim1.html

1. ARM PULL & RECOVERY PHASE

Phases

http://www.swim.ee/models/_free_swim1.html

Requirements for self control:

The timing of catch action must be simultaneously with opposite side leg kick

The position of shoulder at the beginning of the pull must be relatively high

http://www.swim.ee/models/_free_swim1.html

Requirements for self control:The action of arm at the beginning of pull must be with good

catch forward , with high elbow position

The action of leg kick during the pull must be relatively soft kick or cross-over actions,

http://www.swim.ee/models/_free_swim1.html

Requirements for self control:Hand slip during pull must be positive, gliding forward, let body

move on your pull, stretching elbow forward

Position of arm at the middle of stroke must be vertical, elbow and hand on shoulder line, with enough flexion from elbow joint.

http://www.swim.ee/models/_free_swim1.html

2. ARMS PUSH & RECOVERY PHASE

Freestyle Swimming Stroke

http://www.swim.ee/models/_free_swim1.html

Requirements for self control:

http://www.swim.ee/models/_free_swim1.html

The pushing action of arms must be with good acceleration, with correct force transfer and wrist cocked

The timing of recovering arm entry must be at the middle of the strokeThe leg kick during push must be impulsive, strong and co-ordinated with arm push impulse

Requirements for self control:

http://www.swim.ee/models/_free_swim1.html

The exit of arm must begin with elbow first , but not too early, after push is overAvoid hand slip through the water, try to stick it to the water

Make recovery arm relaxed elbow forward before hand

http://www.swim.ee/models/_free_swim1.html

How the elite do it!

http://www.youtube.com/watch?v=gIgstGRkTxQ

Theory: Summation of Forces Prac: Breast stroke / Back Stroke / Freestyle

Looking Forward to Next Lesson: