21 exercises to become better swimmers

Sensitivity exercises

Fundamental in swimming is the search for sensitivity and acquaticity with water. It improves with training, being in the water and with specific exercises such as the following:

Swim with legs, but without the board, keeping the body position horizontal and arms straight forward; the hands move little and perform small circular, undulating movements, aimed at taking more water, seeking it, without ever going empty; the hands have to perform a kind of little ∞ . Such sensitivity exercises are called rowing with Lifeguard Classes Near Me.

2) The same exercise as before but with the arms no longer stretched forward, but slightly bent downwards and closer to the pelvis with American Lifeguard Florida.

3) Always the same exercise above with the last change completing the series: the arms are almost completely back and bent as little as possible. This exercise completes the series from 21 to 23, which if performed one after the other form the stroke in its underwater phase.

4) All three exercises 1, 2, 3 can also be done on the back.

I have underlined the word search for water, since this is the fundamental concept of sensitivity: the swimmer must immediately get used to swimming looking for water, taking it, almost as if it were something solid. In style swimming, for example, you really have to pretend to pull the water, as if you were clinging to a handle and pushing yourself forward thanks to that grip. Here lies the whole concept of sensitivity.

5) Swim like a dog, both on the stomach and on the back ; you have to move your hands like a "mill" taking water, keeping the elbows as still as possible and moving only the forearm.

6) Dolphin leg beating underwater, with arms at your sides. Always direct your gaze towards the back, if you look forward your pelvis will not allow you to make a vigorous kick.

7) belly down, row with your arms simulating a style half stroke, without ever letting your arms come out of the water.

8) Put yourself in the same position as in exercise 1, but upside down, that is, with the head instead of the feet and vice versa, then moving forward with the feet first.

9) Get into a sitting position with your head out and your legs straight, thus forming a 90 ° angle: row with your arms simulating a style half stroke, without ever letting your arms come out of the water.

10) Get into a sitting position with your head out and your legs straight, thus forming a 90 ° angle: row your arms simulating a breaststroke stroke .

11) Position yourself in a supine position (belly up), arms up in the water very straight; move forward with your hands that move little and perform small circular, undulating movements, aimed at taking more water, with the feet in front; yes he will then start pushing himself with his arms and touching upon arrival with his feet.

12) Still in the supine position , keep the arms extended downwards, hands extended at the sides: row by moving only the wrists, and the arms slightly under the pelvis.

All the previous exercises can be performed with the pull-buoy, or with the paddles, or with both.

The various paddles and, more generally, all the technical and sensitivity exercises, must be performed with different hand positions: clenched into a fist, with the fingers open, together, with the thumb out or united.

Technique exercises:

To improve your swimming technique, analyzing every movement of the swims.

 13) The first exercise, simpler to improve the technique is knowing how to swim slowly: the more you can do it, the more you are sensitive to the water; all exercises should be done slowly.

14) swim each of the styles with one arm; the stationary limb can be positioned along the hips or at the top.

15) slide to the surface with arms stretched upwards with a kick of the legs.

16) slide with arms stretched down with a leg kick.

17) swim with apnea of ​​about 7-10 seconds, without breathing.

18) frog-style: frog -style arms and legs ; or the other way around, frog arms and style legs.

19) dolphin-style arms and legs, or conversely, dolphin-style legs

20) swim by inserting the anticipated breathing, delayed average with respect to the stroke.

21) breathe every 2,3,4,5, strokes, or every 3,5,7,9 strokes.