Technique before Speed
As my holiday was little longer, I visited Swimming Clubs and attended Swimming Meets in Sri Lanka, to understand where and how the swimmers and coaches need to improve. I assisted some swimming clubs with land training, Strokes corrections of their swimmers and as a result, some swimmers improved by four seconds within a month.
Of all those who learn to swim, very few reach professional level. What is stopping these swimmers from reaching professional levels? I observed swimmers are not responsible enough for their own practice (physically and mentally), not challenging themselves (they easily give up). As a coach, we can only teach, fix errors, teach the right techniques, skills, motivate, guide, set goals and push for results. The swimmers should be self-motivated, responsible, keen and should know what they really want to be and work hard towards their goals. That is the key to success. As a percentage, the swimmer’s input should be 70%.
I must also emphasise that Swimming will never interrupt education. Most swimmers stop practices during O/L and A/L, which I think should not happen. We need to change the mindset of the swimmers and parents so that, they could strike a balance.
A swimmer should attend 3 sessions a week, to sustain their skills. All should be aware of the health benefits of Swimming, to change that mindset. Swimming will retain your energy throughout the day. It improves the cardiovascular system, opens up and clears blood vessels and cells, improves breathing, increases lung capacity and muscular system, concentration, balance, core stability, mobility, agility, motor skill, burns fat and boosts energy and digestive system.
On the other hand, local coaches aren’t updated with the latest techniques- one of the main reasons swimmers don’t reach professional level. There are no underwater videos and evaluation software, and no updated details on land training techniques.
As a coach, what would be his/her role to overcome the above challenges?
MakSwimming a habit. Once it becomes a habit, it is easy to push for results and goals. Once all the skills taught become a swimmer’s habits, they don’t make mistakes and things move smoothly.
When to start habits? Start developing habits from Day 1 of the lesson (fundamental stage), rather than wait till swimmers reach squad level. It’s too late then. Why I am emphasising this is because I see squad level swimmers using incorrect formation of streamline and wrong technique of strokes, with coaches trying hard to change it, but very slow improvement. This means there is a greater tendency for swimmers to go back to the same old technique again. At Squad level, the need is to fine tune the stroke and work on endurance and speed, making swimmers ready for competition.
Swimming is also a mind game. Think nothing is impossible, then, data once stored in swimmer’s mind and muscle memory, will work correctly. So train the brain to remove all tiredness and sensations. Be a dreamer. Dream of victories because mind power is stronger than muscle power. If sportsmen can meditate, results will be impressive. Use those methods to improve mind power.
Body position and streamlining is a crucial part of any swim stroke. There are many focal points to correct. Those errors, a few of which are mentioned below and underlined, so you can create your own as well as communicate clear and simple way with the swimmers. When these focal points are introduced into a swimmer’s habits, it explains consciousness, action and reaction. Let them try wrong and right practices and decide which one gives best results because, if swimmers have a better understanding, they don’t make the same mistakes.
Streamlining! Place one hand over the top of the other and rap the thumb of the top hand around the side of the bottom of the other hand, squeeze shoulders and arms tightly against the head, look down, push off slightly downward, plant flexed toes with slight inversion. All those focal points now need to be put into the swimmer’s memory.
Where the head is positioned is very important to have the right streamline (The head is the scale that balances the body). That’s why looking straight down to adjust swimmer posture. Line and balance is very important, as right body position will eliminate turbulence in Swimming. Rather than just sprinting the swimmers every session, spend time to fix those body positions.
Underwater fly kicks, no matter how tired the swimmers are, should be the same number of 6, 8 or 10 fly kicks should demonstrate in each start and turns. If not performing, repeat the same. That is the fastest way to move underwater with the least resistance. Teach nice high hip body kick with right undulation, using long leg and power originating from hips, and again with good streamlining.
Breathing! If it is about the front crawl, the head moves or turns with the body, to take the breath. Good key for swimmers try to breathe one goggle inside the water. In a race, Swimming with the least number of breaths or without breathing, will reduce turbulence. If breathing while racing, swim first stroke without breathing, which is one way to accelerate and start a race. A good way to start with younger swimmers is breathing bilaterally, which will allow them to balance the stroke or, 25m left side, 25m right side. It’s good to have varieties of breathing methods to balance the stroke.
Arm action should be continuous, alternative and rhythmical. Hand to extend out in front of the body until almost straight. Catching pace of the stroke is very important, which is the beginning of propulsion pace, using early vertical forearm is the most powerful and explosive way to pull water. Shoulder and trunk rotation will smoothen the stroke by minimising resistance. Pull and push of the stroke with elbow high recovery is important to balance the stroke.
Teach swimmers to use the right muscle to pull the water, like forearm, triceps, and biceps, deltoid, pectoral and latissimus dorsi muscles while pulling. If the swimmers know those they can concentrate while swimming.
Coaches need to watch their swimmers closely, measure and monitor performance every day. Each pull and lap matters, as swimmers improve with each session.
Swimmers should be responsible, motivated and give 100% effort during the session for optimum results!
Swimming is one of the best sports in the world. In Sri Lanka, obesity level is increasing so fast that, my suggestion is all Sri Lankans should learn how to swim, for their health!
About the Writer
Don Pradeep worked at Rainbow Swimming Academy in Sri Lanka (NCC pool) before moving to the Middle-East. He has been working in the UAE and in Oman for the last 13 years. He was the Head Coach and Swimming Programming Coordinator of ‘Fitness First’, the largest Swimming Academy in the UAE.
- Don Pradeep