Picking the Right Swimming Technique - Freestyle
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- Опубліковано 31 січ 2011
- Many Swimmers use different styles of Freestyle to accomplish the same goal - to swim fast which is what The Race Club is all about! Come to a theraceclub.com/swim-camps/ to see how you can swim faster. Choosing which swimming techniques to train with can make the difference between being fast and being slow. The question is, how to choose which Freestyle is right for you? Gary Hall Sr demonstrates three styles of freestyle originally described by Mike Bottom and talks about each style's strength and weakness and which style may be the best for your swimming training program.
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Sun Yang uses a hip-driven freestyle. On the 1500 (rate 60), he kicks deceptively hard when the right hand enters the water and his head is under water in the most streamlined position. He then rests the legs on the left hand entry. His length and great rotation give him a strong underwater pull with a very high elbow (low frontal drag). What is most unique about Sun's stroke is the 3 or so consecutive breaths going into and out of each turn. Sun kicks with a hard 6 beat on the final 100 meters!
one of the best swimming video on web . Thanks for posting it .
Dr. Hall is the most knowledgeable coach Ive ever been coached by. You will become faster just hearing him talk.
+Luke Osgood Thanks for the kind words!
Luke Osgood we wont become shit if we dont practice what he says :)
One of the best channels on swimming on UA-cam. I find it very rare when such an excellent swimmer like you, Sir, can be absolutely clear and precise as a coach. Thank you very much again!
Thanks!
Check out our "Secret Tip Leg Series" here on UA-cam!
This is great, I'm pretty new to swimming (in a serious way) but I'm learning a lot and I think I'm improving pretty well.
In case you want to add it to your swim vernacular: What you call the Hybrid Stroke, Bob Bowman calls "Loping".
And, by the by, thanks so much for the informative videos. I find that as an instructor and coach, the more info you're able your hands on, the more educated you can be, the better the instructor you are. Thanks again!
This is a great video and explanation, I remember Jazon Lezak winning the relay against Bernard using the hybrid technique.
Michael Phelps 2nd Gold 2008 Beijing Olympics Swimming Men's 4 x 100m Freestyle Relay
Best regards Mr. Hall
Thanks! And thanks for the fast reply. You guys have the best swimming videos on the internet!
Thanks very much for taking the time to make this video. I'm 40yo and have been swimming all my life, normally longer distances (1.5km, 3km, 5km y a few 10km in open water) and just now I've come to realize that I use the "hip driven stroke", or what I used to call "the effortless glide" that uses the strenght of the pull to regulate speed. I switch to what I now know is called the "hybrid stroke" for the finishing 400 yards or simply when I get excited in the pool. Very mcuh appreciated.
Thanks dkduane and wasteland44. Every week we have secret video tip. Make sure to check out our website for many more videos! And of course let us know if there's anything particular that you would like to see in a future video.
This is an excellent video. Thanks for uploading!
Great to hear! Thinking about these different techniques definitely makes it more fun and interesting... keep switching it up and don't be afraid to try shoulder driven... you'll improve on all freestyle swimming techniques.
When using the hip-driven freestyle, one pushes the arm straight forward for a brief time before initiating the pull. It is during this time that the breath is taken. If you initiate the pull while the breath is taken, you are more likely using a shoulder-driven freestyle with a higher stroke rate. Either one can work and both have their advantages. Just be sure to pull through with a high elbow under water with either technique. Gary Sr.
Excellent filming. Thanks.
Thank you. It is all about getting the little things right and then training very hard.
this was a great video, I'm learning how to swim, so its great seeing these different techniques, hoping my leg movement improves and becomes more powerful. .
Hi there, just want to thank you for the video, it is really interesting. I didn't see many videos that talk about different strokes and ways to swim in the same style and with such good examples. Thanks!
If you look on our website, some of the first open water webisodes showed various breathing techniques. Part of your problem can be resolved by breathing more to the back, behind the wake your head creates.
aa
This "aa" must have been typed by accident. :)
lol
Good to hear there is a hybrid freestyle. I use this technic in my swimming. Before this i thought my stroke was wrong because on my right side i tend to hold my hand to the front a bit longer than the other side. Thank you so much for this explanation Mr.Gary Hall
our pleasure! Hybrid always works better with a strong kick.
This video is very informative. Thank for posting it!
Informative! Thanks!!
You are welcome. Glad it helped you! Gary Sr.
I wish there was something like this that explained backstroke techniques for sprint and longer distances.....
Will try this tomorrow :) thank you, this is very helpful.
Thank you Mr. Hall, this video help me so much.
You are welcome!
Nice video, now i can improve my swimming. Thanks.
Yes. The body rotation increases the power one can achieve from each underwater pull. It creates a force to pull against...very important!
Thank you so much, I'm a very shoulder driven. But looking to get some more hip rotation though, so I will try you technique out! :)
MIke Bottom was the coach that defined Hip-driven, Shoulder-driven and Body-driven freestyle in about 2006 at the ASCA meeting. The terms are fairly well recognized today by most swimming coaches.
Probably the best advanced freestyle swimming intro video on UA-cam. One thing however to add is I think there is a one other angle to offer on technique from studying Sun Yang technique where he strongly emphasises timing of a (same side) hard kick with the very high elbow arm pull. I believe this enables a greater connection through the core and a bit more power than traditional hip driven stroke techniques where the legs are relatively trailing more.
I would agree. It is the opposite leg kicking after the opposite hand enters the water that accentuates the down kick (which is the same thing you are saying). Sun Yang uses a modified 2 beat kick on all but the final 100 meters of the 1500 meter freestyle. He uses a steady 6 beat kick on the 400 and shorter races.
Good set! Gary Sr.
I will try it, it's very professional, that is exactly what am looking for
Wow oh Wow . Thanks for the informative video . Gives a lot of insight for intermediate and advanced swimmers to improve .
You are welcome!
Thank your for your video, I am 35 and starting to learn how to swim, I am overweight so I hope this exercise can help me be in shape. :)
I agree, Gerald. All changes in technique require time to practice and time to compete effectively.
Awesome video, just what I wanted, lots of camera angles to show me visually, Thank you, :)
Very Good Video and very educational, Thank you very much
I agree. It seems to combine the advantages of both the shoulder driven freestyle for sprints and the hip driven for distance to make a great technique for middle distance, like the 200.
well i have a swim meet today thx for the tips!
this is a great video, thank you!
we will be coming out with a newer version of the same topic on our website soon...www.theraceclub.com. sign up for Lane 2 or Lane 3!
thank you for the info i will try that next practice
Great video thanks!
Nice Video! From my 12years of experience as a competitive swimmer my 50 (21.29) and 100 (46.19) yard freestyle techniques look far different than any other longer distance race. This is probably because I don't have to worry to much about my energy and how much I breath.
Takes a lot of energy to sprint well. Most of the sprint velocity (likely 60%) comes from the kicking speed.
We teach both recovery techniques, or above water, the arm can be straight or have a bend in the elbow. What is most important is having good rotation with the shoulders. We find that most swimmers that tend to be tight in the shoulders or trap muscles, a straight arm recovery will help them rotate the shoulders more... hope this helps.
The up and down motion you are referring to is a result of the change in the spine in the lower back. When the hand enters the water, the spine straightens and the head tucks down to create the position of least frontal drag. When initiating the catch to start the pull, the lower back arches slightly to increase the bio mechanical strength of the pull. From above, this appears as the up and down motion you are referring to.
Gary Sr.
I think I do the hybrid and perhaps it's a natural choice since when you are not breathing you have no reason to wait to catch (just enough time to avoid catching air) and when you are breathing you need to wait a little more so you don't lose stability while breathing. Thank you I could not realise that without the video.
Great video Gary.
I have a masters swim meet tomorrow.
Hoping to go sub 24!
I was watching the Fina 1500m worlds yesterday and noticed this hybrid stroke sort of asymetrical, half smooth half swinger. Thanks for the clarification and analysis very interesting.
You are welcome!
Very cool! I love swimming
excellent vid.
Hybrid freestyle works well for middle distance from 100 meters to 400 meters. Some use it for distance events also.
Thanks for watching! We love to hear where you're watching from!
Great video Gary, I'll be sharing this with my community
Thanks!
He also has the advantage of an extremely large surface area (long arms) to pull with (using high elbow), coupled with a big hip/body turn and a strong kick that delivers maximal propulsion as the right hand enters after the breath (most streamlined moment)...creates a very fast swimmer.
I am very much a self coached swimmer so just want to get my 800m time below 15min first. I am from the UK but spending my winter in Mexico so will have time to train...I hope this video will help with my training...
All great sprinters use a fast stroke rate, symmetrical, shoulder-driven freestyle. Hybrid freestylers show an irregularity in their pattern of recovery, almost like a horse gallop, but this technique is better suited for the middle distance events.
Latest 100m WR says otherwise.
Thanks coach!
Any time!
This is a great video :).
Superb and beautiful video.
Thank you!
We are working on it!!!!
Thanks a lot, I´m gonna try it out
Let us know how you are doing!
i really learned alot ..............i want to know how to improve it
Thank you -- I've recently switched from swimming mostly long distances (1500+) in my workouts for years to doing a HIIT workout, so I've started sprinting 50's. Had solid "beginner's gains" the first few weeks, but I've gotten to a point where I can't really seem to get my 50 any faster no matter what I do and now I see that I'm still using the hip-driven technique you demonstrated first in this video. I now see that I likely need to develop a shoulder-driven technique to improve further. This gives me a very good starting point to learn more and most likely improve my 50's. Thanks! (BTW - if you have any other advice for transitioning from long-distance to sprinting, I'm all ears.)
Sprint swim training, strength training and trade in your muscle fibers for more fast twitch. Oh work on your kicking speed. My son was not a natural sprinter (fast twitch) but could sprint well enough to win two Olympic 50 meter sprints because he could out kick them all.
@@theraceclub Thank you so much for the advice. I've begun weight training (about three weeks ago) and I will begin to focus on my kicking speed in the pool. Thanks, too, for sharing that your son was not a natural sprinter -- it's always inspiring to hear about when someone successful has overcome a lack of natural ability, because on a much smaller scale, that's what 99% of us are trying to do, too.
Extension of the shoulders (rearward motion) is extremely important in freestyle and in butterfly. Also may prevent injuries.
Gary Sr
@risenflame yes, this is very true...the legs are the swimmer's engine! Make sure you check back over the coming weeks for our series on legs and how to make you a better kicker.
one of the very best video
Thank you...and one of the first we ever did. For more than 175 great videos, subscribe to Lane 3 (www.theraceclub.com).
thanks!
Yes ty for reply. It seems to me that he uses an extrem hipdriven style.
He starts with hip and big down kick that paves the way for the catch/pull
And before his big pull his hole body already is streamelined at surface
of the water with added pace. and therefor makes his pull easier.
I remember watching this one a while back, and not understanding it. May have watched it several times, but with your 'Octane Levels' clip, it makes sense. Shoulder driven, straight arm recover, and arms reciprocating (one recovers as the other one pulls) it works. For sure better for shorter sprints...
Glad it makes more sense now. Yes...high octane, shoulder driven is better for sprints.
Could you explain it to me? What's the difference between shoUlder driven and hip driven, if for both the end result is hips and body rotating to the side?
To me it is in the name. In any land based sport, that uses rotation. from a golf swing to throwing a shot put, the energy starts at the feet and goes through the hips, to the shoulders and out the fingers and hand. Some times you have feet spread like golf, some times you step into it like the hammer throw or a baseball pitch. Can't be done with water based sports because there is nothing to 'anchor' your feet to to generate the rotation, and with swimming, we are pulling, not throwing. So, in order to generate rotational forces, the only lever we have that can be used as an anchor is our arm. With all the different styles of freestyle, without exception, the pulling arm engages first, then the hips rotate, and then the foot on the same side of the pulling arm engages/kicks, and finally the recover arm completes the shoulder rotation. The shoulders rotate independently from each other, and not at the same time. This is easier to see in slow motion, and especially if the person is doing the 2 beat kick. This is why the #1 kick is the power or surge kick, and the other two are much weaker, oh, for the 6 beat freestyle kick. People have no trouble understanding that the dolphin kick used with the fly travels from the upper body to the feet, but think it works the other way when doing freestyle. That, I don't understand at all.
I just want to add that I've found that a 2 beat kick is more effectively taught by matching the catch with the down kick of the same side. The timing is the same in either case, but the connection comes from the downbeat transferring leverage onto the arm that's out front anchoring.
Most commonly, we see the down kick occur after the hand entry of the opposite arm.
Thank you
Clear and concise instruction. Thank you.
You are welcome!!
You are most welcome!
Good video
Wow this explains a lot for me. I don't realize I was bouncing all over the place. I guess if I shake it up during my laps, that's kind of good from an interval perspective.
Very informative :)
Thank you!
I always wondered about Phelps style that why his left and right strokes are not equal! After seeing this video clip, now I realize what he is doing. I think Phelps and Lezak have an additional motion when sprinting which is up an down motion in area of upper body.
If there is a mechanical problem causing the pain in the shoulder (usually due to over use), then once the inflammation has subsided, one can reduce the risk of this reoccurring by using a hip-driven technique and merely by taking fewer strokes. I suggest you do stretches of the shoulder daily before or after practice, especially shoulder extension...it is essential to have good extension in order to pull correctly in freestyle.
Hi, thanks for the videos and info!! Great job indeed! I have been following up on the freestyle technique: early vertical form, and now I see this video: Deep Catch Stroke is Fastest Swimming Move (here in youtube) from a mechanical engineer at JHU and now I am utterly confused. Which one is the best stroke in your opinion?
Bob calls it loping. In Texas, they call it the gallup. I like the term hybrid freestyle, because it combines shoulder driven and hip driven into one technique.
I'm a 50-100m freestyler now in university and my level has gone done a lot since school and full training! I've only recently heard of shoulder-driven freestyle (I use hip-driven) would you recommend 're-learning' freestyle using the shoulder-driven for sprinting? Thanks very much
Thanks Gary for explanation. Your hints and points are very helpful. Who is the swimmer above demonstrating nice techniques? Is it Gary Hall Jr? I like the way he swims.
you are welcome!
Great, educative video. At 65 I am learning to swim. I saw this video with fascination hoping one day I could swim like you. Please tell me, how you exhale? through mouth or nose? In breaststroke I exhale through mouth and seems fine but a local coach says one should breath out through nose. Which one is correct?
You are welcome!
Mr Hall, what do you recommend for sprint/olympic/half ironman triathlons? I'm assuming hip-driven "reach" method, but I'm also 5'4 with small hands and feet, so I'm not sure if that changes your answer!
Thanks for the wonderful video!
The technique must be developed for each swimmer. Most triathletes that do not have good kicking speed will fare better with a higher stroke rate shoulder driven type of freestyle..but with good body rotation. The slower hip driven technique may not consume as much energy...but is usually slower than shoulder driven.
Thinking about these things and going out and swimming is always GOOD! It's hard to say without seeing you swim. You may want to check out our vid "How to Position your Hands Underwater".... stretching the 'shoulders' is usually a good thing in all swimming technique... again it really depends on how your doing it?
Suggestion: 20 X 150. Rest 30-40s. Odds = Hip Driven and Evens = Shoulder Driven. Record all times and compare styles after the session. The stopwatch doesn't lie. This is one of my favorite swim videos.
The choice of using a fast stroke rate (shoulder driven) vs a slower stroke rate (hip driven) depends a great deal on the strength of the swimmer's kick and the fitness level. Without a strong kick, a faster arm stroke rate can lead to a faster swim, but must be accompanied by lots of aerobic training in order to keep the pace.
We all need the Sunday stroll sometimes. Just need to know how to crank it up. With hip-driven freestyle, that means you'd better have some strong kick behind you.
Great! let us know how it works.
Hi Great vid! when do you do the burst exhale? When you are still completing the last stroke before moving your head for air or as you move your head for air? Thx
So, what I get from all these strokes is that I need a strong kick. Damn it.
great videos, thank you so much for sharing.
thanks for the great video. I have a question. How can I match my 6-beat kick and pull when I use hybrid style? When I saw the videos of elite swimmers who using hybrid style, I feel that they have a very short pause between the cycle of 6 beat kicking. Is there a effective 6 beat timing in hybrid style? Thank you!
The hybrid freestyle (at a relatively slower stroke rate) is usually accompanied by a six beat kick. Every third down kick is harder, being timed with the entry of the opposite hand. Hybrid doesn't work as well without a strong kick.
Watching from the Texas place
Excellent video! Just to be sure: when you refer to shoulder driven, the recovery phase is with a straight arm, but the underwater phase is still should made with high elbow. Is that correct? Is is not so clear in the video. It seems that when a shoulder driven style is used, that affects the underwater phase as well and it doesn't seem so evident that a high elbow during underwater is used when compared to the hip driven style. Sometimes I can see there is a confusion between high elbow pull and high elbow recovery.
In every freestyle event from 100 meters and up, the pull should be with a high elbow. Shoulder driven freestyle can be done with a straight arm, or bent arm, but implies that the stroke rate is pretty fast...like in the 90's and up.
awesome, i got it, combine of both shoulder and hip..thanks very much...you have unleashed the secret of better swimming. Would this work with butterfly?
butterfly also has two distinctively different techniques...early and late breath technique. One can also side breathe in fly.
@@theraceclub thanks.
You can get a lot of lift from your kick and the two beat kick doesn't do much for either lift or propulsion. A six beat kick takes a lot more effort so your legs have to be in good shape. When your hand enters the water after the recovery, tuck your chin down so your head is in the down position. You can arch your back slightly when you start the propulsive phase of your pull.
Thanks for posting. I have small hands and feet so should I change anything done in the videos like pulling deeper (still mostly pulling directly back)?
Also what about body driven freestyle? I heard it's mainly used to finish races using lots of rotation and a straight arm recovery?
The frontal drag is coming mostly from your upper arm, not your hands, so use the high elbow pulling motion on all but the 50 sprint. The smaller hands and feet result in less surface area to create propulsion, so spread the fingers slightly and use a higher stroke rate.
Mike Bottom uses the term body driven freestyle to describe straight arm recovery with high stroke rate..and yes, many swimmers are using that technique, which Nathan Adrian started, to finish races faster.