Unfortunately, the provided reference only mentions why you shouldn't lift your head too much while swimming freestyle. Lifting your head too high causes your body line to sink, negatively impacting your swimming technique. To properly address the question of how to lift your head efficiently while swimming (presumably freestyle, for breathing), consider these points:
Breathing Technique in Freestyle
Instead of "lifting" your head, think about rotating it to the side to breathe. Excessive head lifting leads to the aforementioned sinking hips and drag.
- Body Rotation: Initiate the breath by rotating your body along its longitudinal axis. This rotation brings your mouth closer to the surface of the water, minimizing the need to lift your head.
- Head Position: Keep your head relatively low in the water. Your waterline should be near your goggle line. As you rotate, your mouth should barely clear the water to inhale. Imagine your head rotating around a central axis along your spine, not lifting.
- Exhale Continuously: Exhale steadily and continuously into the water. This prevents you from holding your breath and needing to gasp for air, which can cause you to lift your head excessively.
- Look to the Side, Not Forward: Focus your gaze to the side or slightly back, rather than straight ahead. Looking forward encourages lifting.
- Breathe Quickly: Take a quick, sharp inhale when your mouth clears the water. Don't linger with your head turned to the side.
Drills to Improve Head Rotation
Here are some drills to help you develop a more efficient head rotation technique:
- Kickboard with Rotation: Hold a kickboard and practice rotating your body and head to breathe while kicking. Focus on minimal head movement.
- One-Arm Freestyle with Breathing: Practice freestyle with only one arm stroking, focusing on proper body rotation and head position for breathing. The other arm should be extended forward.
- Fingertip Drag: Focus on fingertip drag. Rotate the body to take a breath.
By focusing on body rotation rather than head lifting, you can maintain a more streamlined body position and swim more efficiently. The key is to minimize the disruption to your body's horizontal alignment.
