Swimming is one of the best watersports. It is also a favorite cardiovascular exercise of many people. With more and more individuals interested in being good swimmers, it is important that you invest in proper training and regular exercise, which will increase the likelihood of achieving perfection.
While there are many things that you have to learn as a swimmer, it is important that you work on your catch drills.
Great Catch Drills Every Beginner Needs to Know
1. Shark Fin Drill
Whether you are training for a triathlon or simply would like to improve your freestyle technique, this is another important catch drill that you need to learn. It has been practiced for decades. The premise is that you should exert a lot of effort when swimming on your side while keeping your arm in a holding position. It improves your balance and allows the implementation of a high elbow recovery.
To start, you need to assume the position wherein you will kick on your side. While kicking, drop your head, bend the elbow of your trailing arm, and pull your hand on the side, which now makes the position look like a shark fin. As your elbow reaches the maximum height, pause. Slide your arm back and rotate. Before the recovery of your upper arm, kick three times. Catch-up on the other side and do the exercise again.
As you do the shark fin drill, one thing that can happen is that you might end up sinking, which is normal. If this happens, all that you have to do is to push your arm to the side, roll, and kick. If you still keep on sinking, one of the easiest solutions is to use fins.
There are some things that you should remember to be more efficient when doing the shark fin drill. For instance, you should not do it too fast. In between each cycle, you have to take at least two deep breaths. You should not also lift your head.
2. Anchor Drill
Anchoring your arm in the water is another freestyle drill that you need to learn. You need to learn anchoring your arm because this is one of the best ways to maintain power while on the water, which also gives you complete control of your movement. This is done without wasting your energy.
A common mistake in anchor drills is that most people think that it requires lowering the arms as if you are pulling. However, to do this right, one of the pre-requisites is that the anchoring arm should remain in a stable position. The arms should form a curved and connected anchor. While doing this, the fingertips should be pointing down.
3. Catch-Up Drill
It is impossible to talk about freestyle catch drills without a mention of the catch-up. This is one of the most important techniques for novices who are looking for a way to improve the distance that is covered by every stroke in freestyle swimming. It is also crucial for the improvement of rhythm and control.
To do this, you will swim as you would normally do in a freestyle. However, the main difference is that you have to finish the stroke of your one arm completely before you move on to the next. This is the point of catching up, which is what inspires the name of the drill.
For a more detailed guide on how to do this, start by pointing both of your arms forward. Swim with your first arm. While doing this, the second arm should stay in the front. Point it towards the direction where you are heading. As your first arm returns to its original position, point it towards your swimming direction and let the second arm swim. The premise is simple – after the puling arm complete sits turn, it is now time to work the other arm. They should not be pulling at the same time.
4. Layout Drill
Also called layout freestyle, you begin by doing a side kicking drill. This is an important exercise if you want to improve the position and rotation of your body when you are swimming.
To do this, you have to swim on your one side. While doing this, extend your lower arm straight forward. At the same time, your upper arm should just be stable in the upper position.
After three to five second of holding the side kick, turn your belly and use your one arm to catch the arm that is extended forward. When you are done, the end position is that you should be extending both of your arms in front.
While your two arms are in an extended position, completely pull with the use of the arm that has been initially in front. As you do this, turn to the other side. Kick for about five seconds, catch up, and rotate.
Do this exercise for two to four lengths. After this, turn to each side only for two seconds instead of three to five second.
5. Closed Fist Drill
To help you unleash a monster freestyle, this is another catch drill that you need to practice. It improves the catch efficiency in all swimming strokes. The name says it all. You will be pulling through the water as you swim while you keep your fists closed. This will make you aware of the role of your forearm in propelling your movements. It also increases the stroke rate and promotes a higher elbow catch.
Doing the closed fist drill is easy. First, you swim as you would normally do in a freestyle but the main difference is that your fist is balled so that it is closed. Some people end up cheating by slightly opening their fist. Don’t do this. Try your best to keep your hand curled. This will make you realize how instrumental your palms are in swimming. Most importantly, you will also uncover the role of your forearms.
As you practice this drill, try several variations. It is a good idea to do the first 25 of the course with closed fist and finish the rest with an open fist. This will make the adjustment easier and will make you feel the difference more.
The catch drills mentioned above are important for improving your freestyle techniques. They might sound intimidating at first, but in practice, if you follow the steps mentioned, it is a lot easier than what you might have initially thought
Không có nhận xét nào:
Đăng nhận xét