I really appreciate this video. I have watched it dozens of times. The importance of hip driven rotation is in my opinion underappreciated in other videos. I also like the unassuming attitude of the presenter. He is focused more on the technique and Max than on himself.
Your clips and tips are very useful and thorough in detail. I myself really enjoy them a lot. Thank you very much and I look forward to seeing more of the new tips coming soon. Take care.
The very best drill you showcased was four minutes into the video. PERFECT and THANK YOU! I stayed to watch until the very end, 👍 well done. Good demonstrations and explanations of the drills.
So much emphasis on the hip rotation and that's exactly what I think I need. My body feels like it twists/snakes through the water, but not rotate from the hips. Thanks for the vids, can't wait to implement!
Most common reason for feeling like you are snaking through the water is 'over reaching'. This means that your arm stroke is entering the water across your center body line rather than slightly outside your center line.
This is the only video I saw, that talks about the timing of hip turn versus arm pull. Great topic and the coach has great form! If I understand correctly I should start hip turn before arm pull is that correct? And this is for the hip driven style for mid to long distance swimming.
Yikes I just completed my first ever 50m FS in my life. Two weeks ago I could not get any further than 15-20m. My breathing has improved the most, I want to become as efficient as possible, I will try some of these drills because I know my hips are really being underutilized in my stroke, but I definitely can see myself floating to the bottom at the beginning.
Great video, perfectly explains hip-driven stroke. One quick question if I may. I have an over-rotation problem and that causes balance problems. Once you have a body balance problem first the legs split apart. Do you think if i force keeping my legs together and let them float (or let's say `'upkick'), would that help correct the over-rotation problem)
great question. the progression when assessing problems (without me being able to see you swim) is: 1) body position, ie. Build strength and muscle memory for perfect body position. do drills and stroke work that remove the complication of your limbs. Simply kick with a snorkel with hands on a kickboard thinking about the tightest line possible. 2) kick ... tight kick on the surface of the water like what was talked about in this video. 3) breathing ... big sweeping breaths lead to over rotation and rolling over your bottom arm. practice breathing as small and quick as possible (again like was talked about in this video!)
How exactly do you initiate the hips to rotate? Does it start in the glutes? In the downkick? Newton's 3rd law says you can't push your hips without having something to push against. So what should we push against to rotate the hips?
Mostly from the kick. There are tiny, subtle movements in the upper body that can also help, which you can activate when you pull with a buoy / take your legs out of the equation. You can also feel this if you try pushing off the wall and trying to rotate onto your back without any help from your hands and feet, but that's kind of extreme... try swimming with a 2-beat kick (one kick for every arm) and think about kicking down with your right leg exactly when your left arm enters the water, and vice versa. That's Newton's third law in action.
That's not how you swim by swimming slowly. That is sub optimal. The optimal speed is obtained when you try your best effort at the right frequency of stroke, and if that isn't fast enough, it means it's a metaphysical factor.
I have never understood the concept of 'hip driven stroke'. As near as I can tell, it is mechanically impossible for the hips to drive shoulder rotation. If you do a two beat kick distance stroke type of freestyle, that 1 kick anchors on the pulling arm when it just starts to enter the power part of the arm pull, at about 45 degrees through that 180 degree arc.
For myself, it's all a matter of where that rotation is beginning and then coiling out through the rest of the body. I guess one could rotate their body through the water in a frozen block, but for me I can either have the rotation start in the shoulders and then the body follows (which is tiring), or have the rotation start in the body (hips/legs) and then the shoulders and arm follow (which is powerful and not tiring). But I agree that a "hip driven" may not be fully accurate - that doesn't capture it. For me, especially when doing a simple single kick per stroke, the kick and the hip work together to start the rotation and then the shoulder follows. When I'm kicking a lot, the coiling/release sensation is lessened considerably.
Well, I still don't understand the concept of hips driving the shoulder rotation. For any land based sport that uses this spiral action, like throwing, or golf, or a karate punch, the rotation/spiral action starts with the feet anchored on the ground, at or slightly wider than the shoulders, and the energy spirals up through the body for maximum output at the fingers/hands. When in the water, there is nothing for the feet and hips to anchor on, nothing at all, except for squishy water. With pretty much every single person who advocates hip drive, they are focusing on the recovering arm, and not the pulling arm. With anyone who has their kick and arm pull properly linked, the pulling arm is just entering the power phase of the pull, at about 45 degrees, and then the power kick goes from locked and loaded to front side power kick (front side and back side keeps terminology the same for freestyle and back stroke, thanks to Raul at Swim Skills). Arm at power position is the only available anchor in the water and it gives you some thing to leverage against. With the 6 beat kick, the #1 kick is the power kick, and the 2 and 3 kick are much weaker because you don't have the body rotation to drive them. If you swim lots of kick laps, like I do, and I use a snorkel, in stream line position with no paddle board, and you are doing this with shoulder rotation to learn to connect the arm pull and the kick, the low side shoulder, which is the pulling arm, always rotates up just slightly before the front side kick happens. Same with 2 beat kick. Translated to full stroke, the pulling arm starts the upper body rotation, and the recovering arm follows through after the hips rotate. As near as I can tell, this is why some think the hips drive the shoulders. Try the kick drill. I have seen some that use a 6 kicks on one side, then snap roll to the other side and do the 6 kicks again. You don't need to use slow mo to see the shoulders rotate first. I never use the paddle/kick boards any more....
@@cperkinscperkins I really like your explanation of technique difference between shoulder-driven and hip-driven, which is "the rotation start in the shoulders and then the body follows, VS the rotation start in the body (hips/legs) and then the shoulders and arm follow". In order to do hip-driven, the core seems to be really engaged and tightened.
@@robohippy What is meant is this. Lay on the ground. Put your hands in the air, put your legs in the air so that only the middle of your body stays on the ground. Start swinging from left to right and back, like a cradle, while holding your hands and legs straight and above the ground - that is a core/hip driven movement. Do the same in the water (it is possible but needs some practice) and synchronize your pull with the swinging in the way described in the video. That is a hip driven rotation. What is meant is that you apply MOST power after your hips have already initiated the swing - but hands and legs certainly anchor the movement. It has some advantages and some disadvantages (especially if you need to sprint on shorter distances). Shoulder driven means you apply MOST power before the rotation is initiated.
I am familiar with that exercise, and it is a good one. However, still, the hips do not drive anything. They transfer energy from one end of the body to the other. So rotation with land based sports starts at the feet. Rotation in swimming starts with the pulling arm.
Loved the video. I have been trying to swim faster for years. I actually learned all My freestyle swimming from youtu.be videos. I'm still not the greatest. But I did notice something on your swim. That your left hand catches a lot more air than the right. Maybe it has to do with entry. Not to nitpick. I still haven't gotten under 2 min per 100 m. Peace
I really appreciate this video. I have watched it dozens of times. The importance of hip driven rotation is in my opinion underappreciated in other videos. I also like the unassuming attitude of the presenter. He is focused more on the technique and Max than on himself.
Your clips and tips are very useful and thorough in detail. I myself really enjoy them a lot. Thank you very much and I look forward to seeing more of the new tips coming soon. Take care.
The very best drill you showcased was four minutes into the video. PERFECT and THANK YOU!
I stayed to watch until the very end, 👍 well done. Good demonstrations and explanations of the drills.
There's some really useful information in this video and it's really helping me. I especially like the coil metaphor. Thanks!
I learnt so much by just watching 2 videos on your channel. Very clear explanation. Cool channel
Great video. Thank you. Exactly what I needed.
So much emphasis on the hip rotation and that's exactly what I think I need. My body feels like it twists/snakes through the water, but not rotate from the hips. Thanks for the vids, can't wait to implement!
Most common reason for feeling like you are snaking through the water is 'over reaching'. This means that your arm stroke is entering the water across your center body line rather than slightly outside your center line.
great exercises !
Thanks for your sharing
thanks. very clear
This is the only video I saw, that talks about the timing of hip turn versus arm pull. Great topic and the coach has great form!
If I understand correctly I should start hip turn before arm pull is that correct?
And this is for the hip driven style for mid to long distance swimming.
super! thx so much!
Yikes I just completed my first ever 50m FS in my life. Two weeks ago I could not get any further than 15-20m. My breathing has improved the most, I want to become as efficient as possible, I will try some of these drills because I know my hips are really being underutilized in my stroke, but I definitely can see myself floating to the bottom at the beginning.
Great content, liked 👍 & subscribed from 🇦🇺🌏🇦🇺
Great video, perfectly explains hip-driven stroke.
One quick question if I may. I have an over-rotation problem and that causes balance problems. Once you have a body balance problem first the legs split apart. Do you think if i force keeping my legs together and let them float (or let's say `'upkick'), would that help correct the over-rotation problem)
great question. the progression when assessing problems (without me being able to see you swim) is: 1) body position, ie. Build strength and muscle memory for perfect body position. do drills and stroke work that remove the complication of your limbs. Simply kick with a snorkel with hands on a kickboard thinking about the tightest line possible. 2) kick ... tight kick on the surface of the water like what was talked about in this video. 3) breathing ... big sweeping breaths lead to over rotation and rolling over your bottom arm. practice breathing as small and quick as possible (again like was talked about in this video!)
My issues are Exactly like hers. I am new therefore I am a bit afraid of breathing so I take longer with whole face clear off water line.
...btw, I subscribed.
How exactly do you initiate the hips to rotate? Does it start in the glutes? In the downkick? Newton's 3rd law says you can't push your hips without having something to push against. So what should we push against to rotate the hips?
Mostly from the kick. There are tiny, subtle movements in the upper body that can also help, which you can activate when you pull with a buoy / take your legs out of the equation. You can also feel this if you try pushing off the wall and trying to rotate onto your back without any help from your hands and feet, but that's kind of extreme... try swimming with a 2-beat kick (one kick for every arm) and think about kicking down with your right leg exactly when your left arm enters the water, and vice versa. That's Newton's third law in action.
@@FSTSwimClub ah Thank you that's very helpful! I'll try this next time in the pool.
It needs more tension in middle area of her body. In this area, it hangs through and creates a resistance.
That's not how you swim by swimming slowly. That is sub optimal. The optimal speed is obtained when you try your best effort at the right frequency of stroke, and if that isn't fast enough, it means it's a metaphysical factor.
Boa tarde tudo bem com vc,👍👍👍💯
I have never understood the concept of 'hip driven stroke'. As near as I can tell, it is mechanically impossible for the hips to drive shoulder rotation. If you do a two beat kick distance stroke type of freestyle, that 1 kick anchors on the pulling arm when it just starts to enter the power part of the arm pull, at about 45 degrees through that 180 degree arc.
For myself, it's all a matter of where that rotation is beginning and then coiling out through the rest of the body. I guess one could rotate their body through the water in a frozen block, but for me I can either have the rotation start in the shoulders and then the body follows (which is tiring), or have the rotation start in the body (hips/legs) and then the shoulders and arm follow (which is powerful and not tiring). But I agree that a "hip driven" may not be fully accurate - that doesn't capture it. For me, especially when doing a simple single kick per stroke, the kick and the hip work together to start the rotation and then the shoulder follows. When I'm kicking a lot, the coiling/release sensation is lessened considerably.
Well, I still don't understand the concept of hips driving the shoulder rotation. For any land based sport that uses this spiral action, like throwing, or golf, or a karate punch, the rotation/spiral action starts with the feet anchored on the ground, at or slightly wider than the shoulders, and the energy spirals up through the body for maximum output at the fingers/hands. When in the water, there is nothing for the feet and hips to anchor on, nothing at all, except for squishy water. With pretty much every single person who advocates hip drive, they are focusing on the recovering arm, and not the pulling arm. With anyone who has their kick and arm pull properly linked, the pulling arm is just entering the power phase of the pull, at about 45 degrees, and then the power kick goes from locked and loaded to front side power kick (front side and back side keeps terminology the same for freestyle and back stroke, thanks to Raul at Swim Skills). Arm at power position is the only available anchor in the water and it gives you some thing to leverage against. With the 6 beat kick, the #1 kick is the power kick, and the 2 and 3 kick are much weaker because you don't have the body rotation to drive them. If you swim lots of kick laps, like I do, and I use a snorkel, in stream line position with no paddle board, and you are doing this with shoulder rotation to learn to connect the arm pull and the kick, the low side shoulder, which is the pulling arm, always rotates up just slightly before the front side kick happens. Same with 2 beat kick. Translated to full stroke, the pulling arm starts the upper body rotation, and the recovering arm follows through after the hips rotate. As near as I can tell, this is why some think the hips drive the shoulders. Try the kick drill. I have seen some that use a 6 kicks on one side, then snap roll to the other side and do the 6 kicks again. You don't need to use slow mo to see the shoulders rotate first. I never use the paddle/kick boards any more....
@@cperkinscperkins I really like your explanation of technique difference between shoulder-driven and hip-driven, which is "the rotation start in the shoulders and then the body follows, VS the rotation start in the body (hips/legs) and then the shoulders and arm follow". In order to do hip-driven, the core seems to be really engaged and tightened.
@@robohippy What is meant is this. Lay on the ground. Put your hands in the air, put your legs in the air so that only the middle of your body stays on the ground. Start swinging from left to right and back, like a cradle, while holding your hands and legs straight and above the ground - that is a core/hip driven movement. Do the same in the water (it is possible but needs some practice) and synchronize your pull with the swinging in the way described in the video. That is a hip driven rotation. What is meant is that you apply MOST power after your hips have already initiated the swing - but hands and legs certainly anchor the movement. It has some advantages and some disadvantages (especially if you need to sprint on shorter distances). Shoulder driven means you apply MOST power before the rotation is initiated.
I am familiar with that exercise, and it is a good one. However, still, the hips do not drive anything. They transfer energy from one end of the body to the other. So rotation with land based sports starts at the feet. Rotation in swimming starts with the pulling arm.
Good content. Thanks! But what does the incessant background muzak add over your narration? Ugh...
Loved the video. I have been trying to swim faster for years. I actually learned all My freestyle swimming from youtu.be videos. I'm still not the greatest. But I did notice something on your swim. That your left hand catches a lot more air than the right. Maybe it has to do with entry. Not to nitpick. I still haven't gotten under 2 min per 100 m. Peace
the background music is disturbing