Swimming is one of the best
forms of exercising as well as relaxing. Read about the techniques involved in
the various swimming strokes.
Swimming is a form of exercise that burns a lot of calories, increases your
cardiovascular fitness levels, improves your muscular endurance and strength,
does not impact the joints due to the water supporting your weight, refreshes
and cools you in hot weather, and which can be done safely even in old age.
There is historical evidence of human beings swimming since millennia. For
instance, there are cave drawings dating from the Stone Age, depicting people
swimming. Swimming is also mentioned in the Bible as well as in the Greek epics,
the Iliad and the Odyssey, which date back 1500-2000 years. Four swimmers
performing the crawl are also shown in ancient clay seals of Egypt, dating from
4000 BC.
In fact, humans are born with the inherent ability to swim. It has been found
that when newborn babies are put in water, they instinctively hold their breath
and move their limbs. This is the reason some families are going in for
providing swimming training for their babies. But, it is not advisable to try
out this inherent swimming reflex in babies at home for self-evident reasons of
safety.
However, as far as older children or adults are concerned, swimming is a great
way to exercise, to spend leisurely time, and also to pursue as a competitive
sport. Whatever may be the reason for taking up swimming, it is important to
learn the techniques involved in the various swimming strokes in order to be
able to perform it well.
There are four basic swimming stokes: the crawl, also known as freestyle; the
backstroke; the breaststroke; and the butterfly. Of these, the butterfly and the
breaststroke are harder to learn compared to the crawl and backstroke.
Swimming Stroke # 1 - The Crawl, or Freestyle
Amongst all the swimming strokes, the crawl is the most popular, and beginners
find it the easiest to learn. The technique involved in this swimming stroke is
pretty simple. You float on your belly in the water, and propel yourself by
rotating your arms in a windmill motion, and kick your legs in a fluttering
motion. The hardest part of this swimming technique is the coordination of the
breathing while performing the strokes, since the face remains in the water
almost all the time.
The Crawl Swimming Technique
The Arm Strokes
The arms should be moved alternatively, in a rotating windmill type of motion.
In order to swim in a straight line, each arm should be extended to full reach
and pulled with equal force through the water.
When under the water, the arms should be moved to form an ‘S’ pattern.
During recovery, while the hands should be cupped, the hand and the wrist should
be relaxed.
The Leg Movements
The legs are kicked alternatively, in a fluttering motion.
The knees should be bent slightly.
The ankles and feet should be relaxed.
For maximum propulsion, the downward kicking motion should be emphasized.
How to Breathe
The stroke is begun by raising one arm, and as the shoulder is raised, the head
should be turned to the side to take a breath.
The head should be turned just enough so that the nose comes off the water in
order to breathe.
The head should not be lifted off the water since that slows down the speed of
the propulsion.
Take a single deep breath, or several breaths, as required, and then turn the
head back into the water and exhale through the mouth and nose.
Coordinating with the stroke of the other arm, turn the head to the opposite
side, and repeat the same process.
Swimming Stroke # 2 - The Backstroke
The backstroke is akin to the crawl, except that you float on your back in the
water. The arms are moved in a similar alternating windmill motion, and the legs
a kicked in a similarly fluttering motion. The two basic techniques of a correct
backstroke are: One, that the arms are moved with equal force, or else you will
find yourself swimming off towards one side; Two, that the body should be rolled
from one side to the other, so that the arms extend to their utmost reach, to
propel you by catching enough water.
The Backstroke Swimming Technique
The Arm Strokes
The arms should be moved alternatively, in a windmill pattern of movement, as
they are rotated.
The hands should be cupped, and when it comes out of the water, the thumb should
come out first.
When under the water, the arms should be moved to form an ‘S’ pattern.
The Leg Movements
Like in the crawl, the legs are kicked in a fluttering motion, alternatively.
The knees are bent slightly.
The ankles and feet should be relaxed.
However, unlike the crawl, for maximum propulsion, the upward kicking motion
should be emphasized.
How to Breathe
The head should be kept facing up.
Since the head is out of the water all the time, the breathing need not be as
coordinated with the strokes of the arms or legs compared to other swimming
strokes. Hence, you can devise a pattern of breathing that you find most
comfortable.
Swimming Stroke # 3 - The Breaststroke
Intricate timing is involved in the breaststroke. As a matter of fact, missing
even a single stroke can disqualify you in a swimming competition. This swimming
technique involves a pattern wherein the body bobs upwards and downwards as you
propel yourself forward in the water. The breaststroke is a difficult swimming
technique, and should not be chosen if you are just beginning to learn swimming.
Basically, this swimming stroke involves pulling your arms through the water, as
you bob up and breathe, and then kicking with your legs as you bob down and
glide forward. The arm pulling and the leg kicking are done alternatively.
The Breaststroke Swimming Technique
The Arm Strokes
The arms should be kept overhead when you start the stroke.
Then, the arms should be brought towards the chest, pulling on the water.
The hands should be kept cupped.
Take the arms back to the starting position.
The Leg Movements
The knees should be brought up to the chest.
Then the legs should be thrust straight and backwards.
The legs should be snapped together in order to push the water as well as
propelling you forward, akin to a frog kick.
How to Breathe
A breath should be taken each time an arm-stroke is made.
Swimming Stroke # 4 - The Butterfly Stroke
Similar to the breaststroke, the butterfly is also a difficult swimming
technique, and not advocated for beginning learners, since it involves a fair
amount of strength as well as precise timing. While performing this stroke, the
legs should be moved together akin to the movements of a dolphin’s tail, the
arms should also be moved together, pushing the water downwards and then
backwards, while the torso moves forward in an undulating manner.
The Butterfly Swimming Technique
The Arm Strokes
The arms should be moved together, pulling through the water, while the hands
are kept cupped.
The palms should be faced outwards and pressed in a downward as well as outward
movement.
The stroke is completed by swinging the arms forward in a sweeping movement
while they are above the water
.
The Leg Movements
The knees should be kept together and slightly bent.
Then the knees should be straightened, making a downward thrusting movement,
while the feet are whipped downwards.
For each arm stroke two kicking movements should be performed.
How to Breathe
A breath should be taken at the culmination of each stroke of the arms.