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Aqua Fun Academy
Swimming Tip Tuesday

Swimming Tip Tuesday: Backstroke Finger

Our Aqua Speed back crawl #TipTuesday of the week: Lead with your thumb as your arm comes out of the water.

On this week’s Swimming Tip Tuesday we’re going to discuss back crawl! Our focus is going to be on the positioning of our hands as they exit the water. A common beginner mistake is to have the hands lay flat as they exit and enter the water. Due to the resistance upon exiting the water, and impact when entering the water, keeping the hands flat (horizontal) can cause the swimmer pain. As well as create drag, which slows the swimmer down.

To eliminate the pain and increase our speed it is important to monitor and maintain how our hand exits and enters the water. The swimmer wants to lead with your thumb as your arm comes out of the water. The arm should be lifted out by the movement of the shoulders – not the other way round. By keeping the thumb up and pointed towards the ceiling we reduce the amount of water resistance upon exiting the water during our backward rotation of the arms.

Now as you may know, the shoulder can only rotate the arm backwards to a certain point with the thumb pointed towards the ceiling. As we re-enter the water the swimmer will face the palms outwards away from the body and let the pinky finger enter. Again, by doing this the swimmer minimizes resistance and drag by making the entry surface of the water smaller.

When we enter the water with a flat hand, the surface area the swimmer must push through is larger. Therefore the swimmer will need to work much harder against the force of the water. Swimming is all about efficiency and effective movement for our desired outcome. Which in the case of back crawl is to move quickly while maintaining our body position on our back. As you progress through the levels mastery of this stroke can take you to many competitions. Those who are the very best at this skill can compete for national and even olympic standing!

Want to learn more? Sign up on our website for personalized training with one of our instructors!

See you again right here for another Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Tip Tuesday: Goggles

On this week’s Swimming Tip Tuesday we’re going to talk about swim equipment, specifically goggles!Swimming Tip Tuesday

It is important to be comfortable without them. However, as we progress goggles are a great piece of swim equipment to help enhance our swimming. How do goggles enhance our swimming? Firstly it will allow the swimmer to see clearly underwater. This is important for many different skills: from “bobs,” also known as submersion in our preschool levels, to surface dives and rescue drills in our swimmer and bronze levels.

It is also helpful during strokes performed on your front (or stomach). From breaststroke to butterfly, all strokes require the swimmer to swim in a straight line. Being able to focus our sight under the water at the wall ahead will allow the swimmer to travel forward without deviating into a wall or lane rope.

When choosing this piece of swim equipment you want to ensure that there is good suction around the eyes without the use of the strap. Press the goggles to the eyes and hold for about 5 seconds then release your hands. If the goggles are still stuck and suctioned around your eyes these are the pair for you.

Another thing to keep in mind when selecting a pair of goggles is the swimmer’s face shape. Everyone has a different face shape, some of us have bigger eyes than others, or our eyes are closer or further apart. Some of us need the lip of the goggle to sit differently over top the cheekbones. You want to pick the right goggle shape for your face. It is easy to pick up the pair everyone already owns. However that style might not be the best choice for the swimmer. Always try them on and get what works for your face shape. A great brand I like is called Aqua Sphere, as they have a variety of shapes, they suction well, and they are a bit softer around the eyes. For those of you who like to yank the straps very snug around your heads, these are kinder to your face.

Another helpful Swimming Tip Tuesday tip for you swimmers who wear glasses, prescription goggles exist! They are typically a negative prescription, and are the same prescription for both sides of the goggle. An example would be -5.00 or -3.50, they increase or decrease by half.

Well that’s it for this week’s Swimming Tip Tuesday! For more tips and tricks for success join us next week, or register and train with one of our brilliant swim coaches!

Happy Swimming!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Backstroke Body Positioning

On this week’s Swimming Tip Tuesday we’re going to discuss backstroke and a unique aspect of our body positioning. Often you will hear your instructors refer to the streamline position. What Natation Conseil Mardi this entails is that the body moves through the water with the least resistance. From the tip of the hands to the tip of the toes, the swimmer’s body lays flat as it glides across the water. Now, contrary to our understanding of the streamline body position, laying flat on the water does not require one to be perfectly horizontal to the water. As a matter of fact many strokes will cause the body to slope slightly.

When performing any stroke, the goal is to minimize drag. To do this the swimmer should avoid dramatic bending at the hips, neck, and knees. When we bend at the joint we create pockets for the water to get trapped in and push the body down. This ultimately slows the swimmer down.

Swimming Tip TuesdayWhen performing backstroke slight bending is necessary, due to the nature of the stroke. During backstroke the body will slope slightly from the hips to the toes. You’ll notice that this causes the head and arms to be slightly higher in the water than the legs and toes. By slightly sloping the body, and the slight difference in height between the hands, head and toes, the swimmer breaks streamline position less dramatically as they swing the arms to generate power.

Furthermore, with the hips slightly sloped down, we can now capitalize on the flutter kick. The legs will remain underneath the surface of the water, as to not break our streamline position and reduce the effects of drag.

By making this adjustment with our body position the swimmer can increase the speed and precision of the stroke.

Want to learn more? Sign up on our website with one of our brilliant swim instructors! We’ll see you next Swimming Tip Tuesday for another fun tip on how to perfect those strokes! Happy Swimming!

Swimming Tip Tuesday

Swimming Tip Tuesday: Breaststroke & Slow Down

In this week’s Swimming Tip Tuesday let’s talk Breaststroke!

Maintain glide position until you feel deceleration.

Breaststroke is one of the more complex skills one can learn. To properly execute breaststroke, it requires the brain to coordinate multiple motor functions, as a result of its complexity. This promotes brain health, and strengthens neural pathways. To demonstrate the complexity of breaststroke, we will compare it to a stroke like front crawl. The legs involved in front crawl are a quick and repetitive motion, requiring minimal engagement from the lower leg. This simple motion is coupled with a more complex arm movement. This arm movement is where intermediate swimmers engage the majority of their focus.

In contrast, during breaststroke both arm and leg movements require high levels of focus, and coordination. For example, prior to the execution of the whip, the arms begin a sequence of two main movements. As the arms move into their third main movement, the execution of the whip is completed.

Swimming Tip Tuesday

Swimming Tip Tuesday: An example of a swimmer entering the glide phase.

It is at this point that the body is in a full glide position. Many beginners have difficulty micromanaging these movements in proper succession. As a result, they never enter the glide phase. If the swimmer never enters the glide phase, they lose overall forward propulsion, and use too much energy to move a short distance. It is during the glide phase that we achieve our highest forward momentum.

A common beginner mistake is to put too many whips in succession without a proper glide phase. The reason this is not a desired movement is because the water acts as a vacuum and either leaves the swimmer in a relatively stationary position, or pulls them in the backward direction. If this continues, the swimmer’s body will eventually sink. This is due to the large break in streamlined body position, as well as swimmer fatigue. Swimmer fatigue often happens due to the lack of efficiency in a stroke, in this case by putting too many whips in succession.

For all these reasons it is important to enter the glide position and wait until the body starts to slow down or decelerate. It is at this point that we can generate a large amount of forward propulsion, without fighting water resistance. This water resistance is generated by the aftermath of our previous whip.

In conclusion:

  • Whip one time, and one time only!
  • Enter the glide phase, and;
  • Hold glide ‘till Slow!

Until next week’s Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Developing Butterfly

On this week’s Swimming Tip Tuesday we will discuss butterfly and the importance of building abdominal strength, both for enhancing the performance of the stroke as well as its everyday benefits.

The main component of butterfly is dolphin kick, and though the word “kick” would lead you to focus your energy on building leg muscles, the point of propulsion starts in the hips and lower abdomen. The hips and the abdomen is where the swimmer thrusts the pelvis downwards into the water. It is at this point that the swimmer takes this power and channels it down into the thighs, and through to the calves and feet. Strength in the abdomen is used again to pull the hips upwards for the next kick sequence.Swimming Tip Tuesday

Our Swimming Tip Tuesday Pro Tip to really develop a strong dolphin kick, is to start your kick by engaging your abdominals. Push your chest downward, and engage the abdominals to push your hips up.

By developing this abdominal strength, the ability to travel further between kicks increases tremendously!

Abdominal strength is important in day-to-day life as well for some of the following reasons:

  • Improvements in posture – aside from being better for your spine, having better posture can help with confidence, and how others perceive you. The way in which you physically hold yourself indicates a great deal to others subconsciously.
  • Better balance – which is something to be mindful of as we age. The number one cause of injuries as one gets older is from falling. Having good core strength allows for swift reaction time in the event of a potential fall.

For those of us who are comfortable in the water, you can perform the following to improve core strength:

  • With the use of a pool noodle placed under your feet in the water, hold a surf position for as long as possible.
  • With the use of a pool noodle, perform ‘suntan – super man’ (for more on how to do this move keep an eye out for the next Swimming Fit Friday on building abdominal strength).

Well that’s a wrap for this week’s Swimming Tip Tuesday! Thanks for reading!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Front Crawl

On this week’s Swimming Tip Tuesday we will discuss front crawl. Specifically focusing on arm recovery and shoulder placement.

When you as a swimmer begin to learn front crawl, you have been introduced to the following skills:Swimming Tip Tuesday

  • Floating
  • Rhythmic Breathing
  • Front Glide
  • Side Glide
  • Flutter kick

Front crawl takes these skills and combines them, allowing the swimmer to achieve greater distances, swim more efficiently, and with greater strength. Front Crawl (also known as freestyle) is a highly energy efficient stroke when performed at a high level of proficiency.

To begin to make this stroke our own, we must focus on the mechanics of the combination “front-to-side-glide”.

To turn onto our side, the swimmer must first keep their kick consistent. Establishing a rhythm when kicking will keep the swimmer close to the top of the water.

Secondly, the swimmer should roll the body to the side, instead of turning just the head, a slight roll turning the hips and shoulder.

For the 3rd step we have a Pro Tip: Your shoulder should come out of the water as your arm exits while the other begins the propulsive phase under the water. This should happen as you slightly roll to breathe.

Swimming Tip TuesdayWhen executed correctly, the swimmer will reduce drag by maintaining their streamline body position. The swimmer will also increase forward propulsion as our hand finds the catch.

Definitions:

Drag: In swimming “drag” is used to explain the force or resistance experienced by a swimmer by working against the water, or out of a streamlined position.

Catch: In swimming “catch” is used to finding the assisting flow of water to increase propulsion. In other words where the water is moving in large volumes.

Rhythmic Breathing: In swimming this means to blow bubbles and exhale in a consistent pattern or rhythm.

Well that’s a wrap for this week’s Swimming Tip Tuesday! Until next week!

 

Swimming Tip Tuesday

Swimming Tip Tuesday: Minimize the Kick

On this week’s Swimming Tip Tuesday we’re going to focus on how to maximize our forward propulsion by looking at the differences in how we kick our feet.

Swimming tip TuesdayThe basis of butterfly is dolphin kick, it is from this movement that the swimmer generates most of their forward momentum. When beginners are learning this stroke, some instructors will put emphasis on splash to differentiate between the two different types of kicks.

Dolphin kick is a wave motion generated from the hips. The swimmer will do the following sequence when performing the kick.

1-push the hips down towards the pool floor.

1a-bend at the knees.

1b- keep the feet close to the top of the water.

This is the initial ‘S’ or ‘wave’ motion. Then the swimmer will…Swimming Tip Tuesday

2- push the bum up towards to the top of the water.

2a-straighten the knees.

2b push the feet down towards the pool floor.

This is the second wave, this motion will become seamless with practice.

As the swimmer performs 2b (pushing the feet down towards the pool floor) they will execute that push gently the first time, tapping the water and hard the second time, forcing the water down beneath them. On the second kick, the swimmer engages the arms and adds to the momentum.

We’ve spoken about the mechanics but how do we maximize this movement? The answer is to minimize the amount of splash we create in the kick.

As I have emphasized in the past to avoid drag we want to maintain a streamlined body position. Remaining streamlined allows for the water to flow around the body without creating drag and assisting with the swimmers’ forward momentum.

Swimming Tip TuesdayIn the case of Butterfly we want to maintain the motion of water around us to avoid drag. Due to the wave like motion of this stroke it is in the swimmer’s best interest to minimize disruptions to the flow of water.

When we create splashes, we change the movement of the water around the swimmer. Due to the change in direction of the water’s movement, the swimmer needs to work against these other currents being created by large splashes.

As a result it important for swimmers to practice the execution of this kick, with great power and a small amount of splash.

Keep practicing, and we’ll see you next time for Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Streamlining

On this week’s Swimming Tip Tuesday we will discuss streamlining. Swimming is an efficient sport! The objective of swimming is to minimize as many unnecessary movements as possible to propel oneself through the water. In order to do this the body should remain in a horizontal streamline position.

Swimming Fit FridayWhen we raise our head up we break this horizontal streamline position, creating more drag. Note that “drag” in this context is the force pulling the swimmer backwards and ultimately down. Thus exiting streamline position by raising our head produces drag and causes the swimmer to sink. As a result of this it requires more effort for the swimmer to stay afloat and propel themselves forwards.

This is what happens: the body lowers starting from the hips and down towards the feet.

To prevent this specifically during strokes likes front crawl the swimmer must maintain a horizontal streamlined position. This can be done by keeping the head close to the shoulder when turning to the side to breathe. Ideally the swimmer should turn their head so their ear enters the water completely and their nose is parallel with the lane line or wall (dependent on which way the swimmer turns to breathe).

Swimming Tip TuesdayRaising our head up can also be create drag for strokes like back crawl and elementary backstroke. This is what happens: lifting the head up forces the swimmer to bend at the waist, and pushing the hips and legs down. This downward motion not only slows us down, but uses excessive amount of energy to propel us through the water.

To correct this one must relax the head in the water, allowing the ears to enter the water. As this is done, the swimmer should be able to see the ceiling directly above them. Maintaining this body position will allow the swimmer to keep their feet up with more ease during back crawl. Similarly during elementary backstroke, it is important to maintain the same head position as in back crawl.

To summarize: Try to keep your head and spine as still and relaxed as possible. Until our next Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Tip Tuesday

Swimming Tip Tuesday: Breaststroke Whip Kick

This week’s Swimming Tip Tuesday we will discuss breaststroke and the correct execution of whip kick. During breaststroke, whip kick is an important element of the stroke, done primarily by the muscles in the legs, and guided by the feet. Whip kick is what generates the majority of propulsion during the stroke. When beginning to learn whip kick, it is common for beginners to have their feet exit the water.

The leg motion in breaststroke is actually broken down into several parts. First, the swimmer bends at the knees, pulling the heels towards the hips. Second, once the feet are in this position, the feet are to be flexed. We flex our feet to spread the toes out to the sides and connect the heels together to make a ‘V’ shape. Third, once this has been done, the swimmer follows the direction of the ‘V’ and draws a circle outwards away from the body, making sure to keep the ankles wider than the knees. Bearing this in mind, try to keep your feet from popping out of the water, as the goal of most strokes is to remain streamline to ensure that we float.

Because the overall mechanics of this stroke are different, we swim on a slight diagonal, keeping our head in the most upward position and our knees further under the surface of the water. Due to this adjustment in body position we can keep our feet below the surface. This needs to be done as we pull our heels to our hips, and as we whip them around drawing a circle. During the phase in which we pull our heels to our hips, we focus on the strength generated from the whip as we draw a circle with our legs.

To summarize: Draw your heels up to your hips without letting them pop out of the water!

Until next Swimming Tip Tuesday!

Swimming Tip Tuesday

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Starting Early

This Swimming Fit Friday we are going to discuss the benefits of starting swimming early in a child’s life.

As we get older, starting to swim can become a daunting task, one of the main reasons being we can actively think of a number of excuses not to start. As we get older, the ability to procrastinate and create excuses is fairly second nature. As a parent you can ease their potential anxiety of water by introducing them.

Swimming Tip Tuesday

A young swimmer totally comfortable in the water.

Psychologists use exposure to uncomfortable situations to help clients overcome phobias. Instructors and coaches also help students overcome their performance anxieties through the use of exposure to uncomfortable situations. This exposure creates a predictable environment, increasing our comfort. The more we put ourselves in uncomfortable situations, the more we shape our character and our ability to persevere.

Starting swimming early also provides an opportunity to develop self-discipline. Students create S.M.A.R.T. goals with the assistance of our instructors. Using instructor feedback, students continuously progress towards their goals. The development of self-discipline can then be applied throughout life, to school, to work, and to family.

Swimming Fit Friday

Make swimming a lifestyle!

Starting swimming early also provides an awesome opportunity to adhere to exercise. Engaging in physical activity can become bother-some as we get older, time constraints, new deadlines etc. However when an activity does not feel like a chore, and becomes a priority we dedicate time. That otherwise might have been spent doing something else.

Though there are many benefits to starting swimming early; swimming can be taken on at any age! I personally challenge you to overcome whatever it is that is keeping you away from the pool. Aqua Fun Academy has amazing instructors that will work with you to achieve your aquatics goals! From blowing bubbles for the first time, or being able to swim in the ocean on your next vacation, to working on that triathlon Aqua Fun Academy will get you there!

Until Next Swimming Fit Friday!