Freestyle swimming at home exercises. Dryland. Episode 5. Strength, technique and mobility
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- Опубликовано: 28 апр 2020
- On this video we will go over some freestyle technique movements you can do to create more mind body connections that will help you not only remember the swimming movements, if you haven’t been swimming in a while, but will also help you with strength, coordination and mobility.
To swim faster you need to be a little taller. To do that, stand very close to the wall, with one arm up, and standing on tip toes, reach high. Now rotate your body and reach even higher. This is why rotating in freestyle is very important. It makes you longer. Do 10 with each side holding the stretch 2 seconds.
While you are there record yourself doing this. We want to remain in a small area. Do 20 stroke cicles with shoulder rotation. Try to keep your elbow high. Both when your are going down and while going up. This will work your back muscles and will help your muscles remember how to swim with good technique.
To pull more water you need your hand and forearm to be perpendicular with the water. To keep the muscle memory of the high elbow when pulling, try this 10 to 20 times with each arm. Stand a foot apart from the wall. Touch the wall with your elbow and with the appropriate torso rotation, move your hand down without moving or separating the elbow from the wall.
To increase the pulling strength put your shoes on your hands. Lay down and start pulling with one arm at a time. To increase resistance use a rougher floor or push down a little harder. Do 20 slides with each arm.
To maintain a horizontal position in the water it is very important to calibrate your horizontal balance and engage the lower back and glutes. So lay face down. Do 10 leg lifts activating the glutes first and then the lower back and hamstrings. This will also help if you have lower back pain.
You have heard me say this a thousand times, that in freestyle it is very important that you have your ankles in plantar flexion. But it is not enough to have flexible ankles though, you need mobility. Meaning you also need strength on these plantar muscles and the calves muscles. Sit down and point your toes as far as you can, slowly. Hold it 1 second and come back. Do that 20 times with each foot. This is also the reason we get cramps, because we are not strong enough to maintain that position for as long as we are swimming.
To improve the speed and technique of your kick we can do this. Put a pillow on the ground and lay down at a height where you can kick down on it. Time yourself and see how many kicks you can do in 30 seconds. Count each time either leg touches the pillow. My high score is …
Finally to work on the streamline and shoulder mobility, do this. With your ankles on plantar flexion, without lifting your knees off the ground and with your arms on a tight streamline do 10 to 20 sit ups.
If you are not tired yet pause this video here and do that once or twice more.
You can also watch this playlist with other drylands videos we have done in the past:
• Dryland workouts for s...
Don’t forget to participate in the giveaway of the massage gun! We will do it live here!
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Swim fast!
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This is exactly what I imagined I needed to prepare. I want to learn swimming and this is what I need
I probably watched now all videos and what I am looking for is whether at the end its a 'swim fast' or a 'swim smooth' gesture! Its super motivating. I hope once I will be in the pool like when you do those postures of 'swim fast' and ' swim smooth' 🙂
one of the best teaching vedio I see in my life...
explain all techniques out of the water... which will help swimmer to learn and practice..
Great.. please continue.. You are the master..
These exercises really helped me to improve my high elbow recovery in freestyle swimming..
I am going back to swimming, I’ve been swimming since I was 6 but I stoped when I was 10 right when I was entering my thirties 😢 I’m currently 12 and I’m trying to go back to my thirties which is proving out very hard since I only gave time on the holidays to go swimming I swimming training and all I hear everyday is the coach telling me that my arms aren’t high enough my head isn’t low enough etc so hopefully these exercises help with my upcoming race comp 😭
im so happy to found this page...it's helping me seriously
This is exactly the kind of video I was looking for. Awesome!
Excellent video! Thank you!
EXCELLENTE !!!!! GRACIAS MY FRIEND !!
Such great techniques. Thank you for sharing these tips publicly!
Thank you!
Thank you, this looks helpful.
Thank you so much... We don't get such coaching for swimming... Be blessed 😇
Good one. Thank you for sharing. 👍
great exercises! thank you very much
great equip-free dryland exercises during quarantine
Brilliant video bro
it is really helpful -thank you 🙂
Love this
This is great.
Tks so much!
What a taxing exercise. I surely should try this. Bookmarked 😊
what a great program is this, wonderful. thanks for your contribution.
q
I’ll try this Tysm
Very good initiative by you
It’s amazing
And really those exercises help me to improve my swimming skilla
THE VIDEO IS AMAZING !!!!!! I LOVE THE DRYLAND WORKOUTS
I like how you end the video every time~! "swim fast~!"
awesome video, where are the other 4? this is what i need
Very good tips
Well recommended
LOVEEEEEEEE THE DRYLAND WORKOUTS. LOOOOOVVVEEEEEEEE
Brilliant
These workouts are amazing, since I got no time to swim at the moment
Long live with good health
Great tutorial! Thank you.
Glad it was helpful!
Just done the exercises, left me feeling like I can beat Dressel
I am so happy to watch the this video please help me to develop my time.
I am glad I found this video, the exercises are easy to understand and follow. These are great exercises that I will combine with my VASA Ergometer training! My biggest challenge is the ankle flexibility. I have only been swimming for 4yrs as an age-grouper triathlete. Can you make a short video specific for exercises that will help achieving/increasing the ankle mobility?
Sensacional os vídeos! Parabéns....
i realize it's kinda randomly asking but does anyone know a good site to watch new movies online?
Thanks
Best video thank you
Glad you liked it!
Surprised doing the practice without water 🙂
What my dad has been making my do from past ten years is what I'm witnessing here.... Cheers man nice video
My father dreams is that one day i become a swimmer.unf i didnt like swiming before now im interested
Very good man...
Good advice thanks
this is actually very helpful!
Fantastic suggestions thank you kindly
this amazing i like swim and I want to learning it thanks
Wow nice thank you
For biggners or not ?
That's the front crawl: when it's freestyle you're "free" to swim any style.. it just so happens that the front crawl is the fastest.
Can young swimmer do it
fantàstico.
I was tired after the first round.
Merci 😊
Corona literally spoiled my planning for this year...
💖💖💖👍👍👍
👍👍👍
Great
.40 but how to routate in water ??i cant do
Please vdo only one exercise per vdo
Great
Tnx
Thank you too!
Am I the only one not able to do some of these?
Please make video on diet plan for swimminer
maa can we got swimming
we have swimming at home
swimming at home:
0:14 me t'wing kinikilig
This will increase our height if we do it bro ? My age is 20 now
Can you also makea video on butterfly also
You may also say please and thank you
Please
badtrip na online swimming 'to
I have problem in freestyle that my legs sink. Even when i squeeze my butt chicks to bring the legs up then still doesn't help only one feet break the water surface and the other one doesn't . And sometimes i feel i am tightening my shoulders muscle to have no drop elbow while i tighten my butt chicks . Do you have any effective solution for sinking legs in freestyle? I even tried to do the drill kicking with both arms straight in the front in horizontal position in the water , it worked well for drills but when i start to do my swimming strokes then my legs sink again.
Try pushing your chest down. It's more of a balancing problem than a Strength problem
Skills NT Swimming i do that too, but it makes my shoulder to be stiff and not relaxed and also my head goes under water and i don't get into that position to have one goggle out and one goggle in the water for breathing
Skills NT Swimming thank you for your reply🙏🏾 do you do video analysing ?
What is your height?
شكرا
Want win that massage so much as a student
Shoes mis uses😂!! I have wodenbar 😜😜
Me diràn que estoy loco pero... estoy practicando en una hamaca. Pero Esto de los tennis es la pera...!!!idolos!!!!
Please 🥺🥺🥺😭😭😭😭😭😭😭🙏🙏🙏🙏🙏🙏🙏🙏🙏
I just starting swimming laps, or should I say I'm learning to swim laps. Working on my breathing. Question I have is do you know anyone with 3 or more disk fused that swim laps? My L4, L5, and S1 are fused with nerve damage and have limited hip rotation ac nd constant pain. I really don't want to put my medical issues in here but I really need to improve my health and weight. Any suggestions or comments would be appreciated. Thanks.
In many places swimming pools is close, but it is possible to do open water swimming. █
Do these exercises make you taller?
Not taller. Probably stronger.
Yang dari intam yok absen sini
👇👇
Awokawokawok
@@RzkAls dari intam? Kls brp
@@kagekira6251 9B
Just found this video... and wondering what is this swimming thing humans talks about on youtube
Taller?? I'm 5'5" I still do my 200 M and 500 M every week. It's not about how tall you are BS