What are the movement structures and technical points of freestyle?

Summary. As one of the most common swimming methods, freestyle has the following characteristics in its technical movements:1

The play posture is natural and stretched. Freestyle requires the athlete to lie flat on their back, keep their body in a straight line, and stretch their limbs naturally and separate slightly, giving people a feeling of relaxation and comfort. This natural stretch reduces the resistance of the water and is the basis for freestyle to achieve high speeds.

2.Coordinate your arm movements. The freestyle arm movement requires both hands to take turns reaching forward into the water, with the palms slightly curled up and the stroke trajectory is oval.

The arm movements are large in amplitude but moderate in frequency, and the left and right arm movements require strict opposites and complete coordination to produce a continuous propulsion. 3.Powerful lower limb pushing.

The freestyle lower limb movement requires the legs to take turns to pad back and forth, with a large range of action and sufficient strength, as a powerful auxiliary to the arm movement, and coordinate with it. Since most of the body's strength** is on the lower limbs, a strong push of the lower limbs is essential for increased speed.

Freestyle technique action characteristics require a lot of words.

As one of the most common swimming methods, freestyle has the following characteristics in its technical movements:1The play posture is natural and stretched.

Freestyle requires the athlete to lie flat on their back, keep their body in a straight line, and stretch their limbs naturally and separate slightly, giving people a feeling of relaxation and comfort. This natural stretch reduces the resistance of the water and is the basis for freestyle to achieve high speeds. 2.

Coordinate the arm movements. The freestyle arm movement requires both hands to take turns reaching forward into the water, with the palms slightly curled up and the stroke trajectory is oval. The arm movements are large in amplitude but moderate in frequency, and the left and right arm movements require strict opposites and complete coordination to produce a continuous propulsion.

3.Powerful lower limb pushing. The freestyle lower limb movement requires the legs to take turns to pad back and forth, with a large range of action and sufficient strength, as a powerful auxiliary to the arm movement, and coordinate with it.

Since most of the strength of the human potato worm is in the lower limbs, the strong pedaling of the lower limbs is essential for the improvement of speed.

4.Mature and coordinated breathing rhythm. Freestyle requires regular breathing at a certain time and between body movements, and the breathing rhythm is in harmony with the rhythm of arm strokes.

This coordinated breathing rhythm provides a constant and stable round of oxygen** for the movement of the whole body, which is the basis for maintaining speed and stamina. 5.Smooth and coherent articulation.

The freestyle moves should be smoothly connected and transitioned, without obvious stagnation and discontinuity. Smooth transitions can make the combination of movements a coherent whole, reduce the loss of speed, and produce continuous and stable propulsion to achieve the purpose of high efficiency and endurance.

Freestyle is one of the competitive swimming competitions. Strictly speaking, it is not a swimming position, its competition rules have almost no restrictions, most swimmers choose to use crawling in freestyle competitions, this posture is reasonably structured, low resistance, uniform speed, fast, is the most labor-saving swimming style. That's why people also call crawling freestyle.

To master the timing of the coordination of the arms, the body must first maintain a good balance in the water. Maintaining a balance of momentum between the end of one arm stroke and the start of the stroke with the other arm can help athletes gain a perceived ability to "drive" through the water, gliding through the water without a trace, ghostly, and effortlessly.

The retention of momentum, coupled with good streamlining, is the best way to overcome resistance. Remember the saying: "The force that the eye can see is a futile force, and this force is used against oneself." ”

The position of the head is very important. The head is positioned high, which makes it easy for the torso and legs to sink, resulting in increased head-on resistance. The lower head position raises the hip joint and the entire body is aligned with the horizontal plane, allowing a gentle and delicate water charge to pass freely under and around the body.

The posture of the shoulders also plays a big role in streamlining. A slight upward tilt of the shoulders flattens the chest and abdomen, creating a smooth, streamlined surface that allows the flow of water to flow smoothly. The slightly shrugged shoulder also increases the range of motion of the muscles around the shoulder joint, putting the contractile muscles of the arm in a more favorable mechanical position, making the stroke more powerful.

The key to an easy and effective leg play is to keep the ankle joint relaxed and soft. If you can feel the water flowing through the toes of your feet, your ankles are relaxed and your feet are softly alternating with water. At high speeds, this action becomes a powerful whip that maintains the balance of the body and whips quickly within the body section.

As long as the rhythm and balance are not affected, the way you hit the leg is free to choose. The skills of modern elite swimmers are no longer as monolithic as in the past, but have their own characteristics.

The posture of the elbow plays an important role in the underwater paddling phase. When entering the water, the elbow should not be lower than the hand and shoulder; The first half of the stroke should not exceed the hand. Failure to do so reduces the propulsion force and leaves the hands and forearms without the drag reaction of the water.

The arms must be accelerated when paddling, otherwise it is futile and hardly produces real propulsion. As one arm accelerates back to push the water, the other hand enters the water at a relatively slow pace and adjusts the hand shape to prepare for the next stroke. The arm entering the water is slightly slower so as not to disrupt the momentum generated by the stroke of the other arm.

1. Arm movements in freestyle.

1.into the water. After the arm is moved in the air, the upper arm is rotated inward so that the elbow joint is at the highest point, the fingers are straight and together, the palm is obliquely outward and downward, the fingertips naturally touch the water, then the lower arm, and finally the upper arm is naturally inserted into the water.

2.Hold water. After entering the water, the palms of the palms begin to turn diagonally downward from the state of the state to the downward slope to the inward, and gradually bend the elbows and wrists, with the elbows always higher than the arms, to prepare for the next stroke.

3.Stroke. After the water is completed, the arm cooperates with the rotation of the shoulder, the big arm rotates inward, drives the lower arm, the bent arm gradually stretches and strokes in the direction of the thigh, and the palm turns from the inside and bottom of the slope to the top of the oblique inside, and the thigh is stroked from the bottom to the top.

Note: Stroke is the most important and critical power to provide forward gliding, not only to stroke hard, but also to give full thrust.

4.Water. After paddling to the thighs, turn the palms to the thighs, the fingers go up to the water first, bend the elbows slightly, relax the arms, the big arms drive the lower arms, lift the elbows, and turn the palms to the back to guess the Kaifang, the whole process of water must be coherent and fast.

5.Aerial arm shifter.

After the water is completed, the elbow is in the upward state, at this time the elbow is higher than the arm, move the arm to the front of the body, the hand feels like the action of inserting water, and enter the preparation for a water entry action.

2. Leg movements in freestyle.

Leg movement essentials (1).

Although the freestyle leg hitting action also has a certain propulsive effect, it mainly plays a role in maintaining the balance of the body.

Leg movement essentials (2).

The knees are naturally bent, but not too much, so that the calves are not strong enough to hit the water, and the water resistance is increased, and the splash of water is not visible; If it is tense and stretched too straight, it will make the leg muscles too tense and tired, and the splash will be large, and the best state is to bend 160°.

Leg movement essentials (3).

Try to relax your ankles, straighten your toes, drive your calves with your thighs to hit the water, force below the waist, and keep your upper body still, so that the water will have strength and will not shake from side to side.

3. Ventilation skills in freestyle.

1.Ventilation action essentials.

Generally, it is to stroke the arm twice (that is, the left and right arms stroke once), breathe once, and hit the water with the leg six times, and get used to breathing on the right side, take the right side as an example.

2.Exhale. After entering the water with your right hand, the head is facing down to the left, and the mouth and nose are slowly exhaling in the water, and as the right arm is paddled below the shoulder, the head is slowly turned to the lower right, and the mouth and nose increase the volume of exhalation until the right arm is about to paddle out of the water, and then exhale vigorously.

3.Inhale. As soon as the right arm is drawn out of the water, the head is just enough to be placed on the water, inhale heavily, and bury the head in the water again as the right arm moves in the air until the right arm enters the water, during which there is a process of holding your breath until the head is completely swinging to the lower left; Then, as you move your left arm in the air to enter the water and paddle, you will slowly exhale through your mouth and nose and slowly swing your head to the right to prepare for the next round of inhalation.

1. Action structure and technical points: During the body posture freeswimming, the body lies prone on the water surface in a streamlined shape, the muscles of the back and hips maintain appropriate tension, keep the head stable in swimming, and the torso rotates rhythmically around the longitudinal axis of the body 35 45.

2. Freestyle, strictly speaking, is not a swimming style, but a burning competition item of competitive swimming, and its competition rules have almost no restrictions on swimming posture, while crawling is a posture with reasonable structure, low resistance, uniform and fast speed, which is the most labor-saving and fastest swimming style.

With its own unique charm, swimming plays an active role in enriching people's sports lifestyle and promoting physical and mental health development. Among them, freestyle is relatively easy to learn and has high practicability, so it has a high acceptance among professional swimmers and beginners, and freestyle also plays a pivotal role in swimming.

1. The teaching and application of freestyle technical movements in amateur students.

1) Leg beating and breathing techniques.

In the teaching application of amateur students, the leg beating technique is the most basic and relatively easy to learn part. Generally, the main teaching method is to explain and demonstrate, emphasizing that the legs are stretched together, the instep is straight, the feet are similar to walking, and the water is played alternately up and down. When hitting your legs, make sure your legs are together with each touch of your thumbs.

Avoid bicycle leg kicks and hoe kicks that bend the knees, hook your toes, and use too much force to pedal.

2) Paddle technique.

In the teaching and application of amateur students and professional athletes, there are certain differences in the sequence and method of rowing technique. Judging from the previous teaching experience, most amateur swimmers use the paddling technique more as an auxiliary action for breathing and balancing the body, and cannot make full use of the propulsion effect of the paddle, resulting in the paddling becoming a kind of ornament. In the teaching of amateur students of rowing technique, there are generally problems such as time constraints and oversimplification of movements, resulting in problems such as students not doing movements in place and stiff movements, which cannot achieve the teaching effect.

Even, the paddling technique is too simplistic, and it is only divided into two parts: the straight arm underwater paddling and the straight arm aerial shifter.

Second, the teaching and application of freestyle technical movements in professional athletes.

1) Leg beating technique.

In the teaching of professional athletes, the leg beating technique generally lasts for a long time, the repetition and intensity of the practice are high, and the methods and means of practice are diverse. In the teaching of freestyle leg beating, it is necessary to develop the strength and speed in an all-round way, and pay more attention to the details of the training. Because the perfection of technology affects the improvement of performance, if the movement is too simplified, it may affect the athlete's athletic life and future development.

2) Paddle technique.

In the teaching of professional athletes, the paddling technique pays more attention to effectiveness and economy. Generally, when practicing, it can be divided into several parts, such as reaching forward into the water, paddling with high elbows, pushing water by elbows, and lifting elbows and moving arms. In the teaching of rowing techniques for professional athletes, the link that really produces propulsion is paddling.

The technical movement of the paddling is an indispensable part of the speed improvement, and a good paddling technique can not only improve the performance, but also ensure the streamlining and stability of the body.

You can better play the game, operate better, protect your own safety, and improve the difficulty.

The application of freestyle technique is very good, and it can also play a very good effect.

Having a correct posture can train better, which is good for the body and can exercise the body better.