To do a proper front crawl, focus on maintaining a streamlined body position, a consistent arm stroke, efficient kicking, and rhythmic breathing.
Here's a breakdown of the key elements for executing a proper front crawl:
Body Position
- Level Body: Aim to keep your body as level as possible in the water, minimizing drag. This means your hips and legs should be near the surface.
- Head Position: Keep your head in a neutral position, in line with your spine, looking down at the bottom of the pool. Avoid lifting your head too high, as this will cause your hips and legs to sink.
Arm Stroke
- Entry: Enter the water with your hand extended forward, fingers slightly apart.
- Catch: Initiate the pull by bending your elbow and "catching" the water with your forearm and hand.
- Pull-through: Pull your arm down and back, keeping your elbow high. Focus on using your core and back muscles for power.
- Exit: As your hand reaches your hip, exit the water, leading with your elbow.
- Recovery: Bring your arm forward over the water with a relaxed, high elbow.
Leg Action (Kick)
- Small and Fast: Keep your kicks relatively small and fast, originating from your hips, not your knees.
- Ankles Pointed: Point your toes and keep your ankles flexible.
- Constant Motion: Maintain a constant kicking motion for propulsion and to help keep your body level.
Breathing
- Rhythmic Breathing: Rotate your head to the side to breathe, inhaling quickly and exhaling slowly into the water.
- Timing: Coordinate your breathing with your arm stroke, typically breathing every two or three strokes.
Coordination
- Timing: Coordinate your arm strokes, leg kicks, and breathing to create a smooth and efficient swimming motion.
By focusing on these aspects, you can improve your front crawl technique and become a more efficient and faster swimmer.
