7 Techniques to Improve Your Freestyle Swimming скачать в хорошем качестве

7 Techniques to Improve Your Freestyle Swimming

Dryland swim training with Vasa Trainers & SwimErgs has long been essential for preparing competitive swimmers to get stronger, better, and faster. Vasa swim trainers have been the “go-to” coaching and training tool for swim coaches and athletes since its introduction in 1989. Worldwide, successful swim coaches, including many Olympic & National team coaches and collegiate and age-group coaches, have relied on Vasa SwimErgs and Trainers for the following reasons: • Builds swim-specific strength, power, and endurance; • Improves stroke technique in Freestyle, Butterfly, Breaststroke, and Backstroke; • Develops essential core strength & torso power; • Increases explosive leg speed and power for better starts & turns; • Ideal for conditioning injured swimmers who cannot go in the water; • Motivational and versatile The instructions in this video will help you understand the essential elements of swim-specific technique when dryland training with a Vasa SwimErg. You will improve your swimming technique by fixing typical limiters and stroke flaws that transfer proper technique to the water. Technique Cues: 1. Keep your head neutral & your eyes looking down. Also, practice bilateral breathing from this position when doing Freestyle on the Vasa SwimErg; 2. Maintain a shoulder-width hand entry. Reach forward with a full extension. Avoid crossing over the midline during all phases of the stroke. Use the monorail as a physical guideline to prevent your hands from crossing the midline. In the water, when you crossover, it causes your body to serpentine or snake side-to-side, which reduces efficiency; 3. Imagine reaching your “paddle blade” over an imaginary physioball & set the catch with the elbow high. Your fingertips to elbow form the “paddle blade.” Avoid bending at the wrist; 4. Make your bodyline long and taut from head to toe. Engage the muscles of your core & torso. In Freestyle, drive the opposite hip into the padded bench just as you start to pull. 5. Use a high-elbow catch. Imagine your elbow has an eyeball on it, and that eyeball should be looking to the side, perpendicular to the monorail; 6. Keep the “paddle blade” (fingertips-to-elbow) vertical, with fingertips pointing at the floor. 7. From the catch to the finish of each stroke, engage the large muscles of the upper back, lats, shoulders, and torso to pull the “paddle blade” through with acceleration. For biofeedback, listen to the sound of the fan wheel change and notice the power (watts) increase on the Power Meter display when you accelerate pulling. Summary Reminders: • Entry - keep arms shoulder-width apart. • Keep a Vertical “paddle blade” - fingertips to elbow. • Use your core and torso muscles in Freestyle to drive the opposite hip into the bench. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• Vasa Swim Erg: https://vasatrainer.com/product/swim-... Vasa Space Saving Erg: https://vasatrainer.com/product/space... Vasa Trainer Pro: https://vasatrainer.com/product/vasa-... ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• About Vasatrainer.com: Recognized by coaches & swimmers worldwide as the ultimate dryland swim training machines, Vasa Trainers and Vasa SwimErgs are the tools needed to stimulate the structural and functional changes required to swim stronger, better, and faster. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• Website: http://www.vasatrainer.com Facebook:   / vasainc   Instagram:   / vasatrainer   International Telephone: 1.802.872.7101