How do you get a swimming hook? What to do if the breaststroke doesn t hook the foot

How to hook the swimming foot:

1. Tuck your legs. Bend the knees and close the legs, the strength should be small when the legs are closed, the heels should be closer to the hips, the calves should be as close to the thighs as possible, and it is best to be in the projection surface of the thighs when the legs are closed, so as to reduce the resistance of the legs as much as possible; The best position after the leg tuck is over.

The calves are almost perpendicular to the horizontal, the soles of the feet are close to the horizontal, and the knees are about the same width as the shoulders.

2. Turn your feet. This movement can be said to be the most critical of the whole leg movement, which can directly affect the effect of the leg push; Hook the foot board, the soles of the feet are facing up, the toes are outward, and the feet are turned out, so that the inside of the feet and calves are facing the direction of the pedaling, and it looks like an English letter "W" in the back, which can give full play to the power of the pedaling and create better forward thrust.

3. Kick the water.

To put it bluntly, it is a process from bending the legs to straightening, and even the feet have to be straightened; When kicking the water, use the waist and thighs to kick the water outward with the calves and soles of the feet, until the feet are even about the same width as the shoulders, straighten the feet, and hold the water firmly until the feet are together and straight.

You're talking about the technical movement of the breaststroke, and hooking the foot is to the toes. This will allow us to have the greatest area of our feet facing the water, which will then provide more power when we do the leg press.

Breaststroke leg mantra: Retract the flip and kick and float for a while.

The thighs do not move, the calves are turned out, the soles of the feet are turned out, the legs are pushed, the water is clamped, and the water is kept floating for a while.

Breaststroke leg action verbal decision: retract the flip and kick clamp and float for a while.

If the breaststroke doesn't hook the foot, it can be improved by:

1. Strengthen leg exercises: The action of hooking the feet in the breaststroke mainly depends on the strength and coordination of the legs. Exercises that need to strengthen the legs and improve the strength and flexibility of the legs.

Some exercises that target the leg muscles can be performed, such as kicks, frog jumps, squats, etc., to strengthen the leg muscles and make them more flexible.

2. Pay attention to the movement of the legs: When doing breaststroke, pay special attention to the movements of the legs. The leg movements in the breaststroke are mainly performed by the hip joints, and the hook is achieved by rotating the toes outward and bending the knees.

While practicing, be aware of the movement of your legs, try to keep your toes rotating outwards while pushing your knees as far out as possible. Through repeated practice and attention to leg movements, you will gradually master the correct hooking technique.

3. Use auxiliary tools: When practicing breaststroke, you can use some auxiliary tools to help with the action of hooking the feet. For example, you can use frog foot equipment, or tie frog fins to your legs, which can increase resistance in the water and help the practitioner feel the correct hook more easily.

As you progress through the exercises, gradually reduce your reliance on aids until you are able to hook your feet in a normal way.

4. Seek guidance and feedback: If you are still troubled by the problem of breaststroke not hooking your feet, you can seek guidance and feedback from a professional coach or swimming coach. They can observe your movements and instruct you on the correct hook technique.

With professional guidance and feedback, incorrect movements can be corrected more quickly and correct hooking habits can be developed.

Develop proper breaststroke technique

1. The skills of breaststroke require constant practice and repetition to master. In order to improve the ability of the hook foot to clear the hail beam, it is necessary to practice breaststroke frequently and maintain familiarity and perception of leg movements. Observe professional swimmers or good coaches in their breaststroke movements, noting their hook skills and body coordination.

Try to imitate their movements and gradually develop the right habit of hooking your feet.

2. In addition to leg skills, good breaststroke movements are also related to core stability. By training your core, you can improve your body's stability, and the breathing and rhythm of the breaststroke will also have an impact on your hook technique. Maintaining a good breathing rhythm and reasonable breathing techniques can help the body to better balance and adjust in the water.

The distance between the two knees should not be too far, the distance between the feet is about the same as the width of the shoulders, the feet are walking when pedaling (the instep is at right angles to the calf), use the soles of the feet to push the water, practice a lot to feel the resistance of the water to make the body move forward, after the water is pedaling, the legs are clamped, the soles of the feet are straight and the calves are in a straight line, and the water kicking action is over. Remember: Always use the soles of your feet when wading in the water.

How to swim and press your legs.

1. When the leg is lifted near the water, do not bend the knee when you want to start hitting the leg down. This is the most important one. In fact, the normal leg beating is that the thigh drives the lower leg to whip the leg, and the lower leg is passively bent.

Don't take the initiative to hook your calves, lift them out of the water, and shoot them again, that's very wrong. Be sure to lift your leg enough to the surface of the water, and don't be lazy.

2. Don't get your feet out of the water. The feet should not be completely off the surface of the water when hitting the legs, nor completely under the surface of the water, it is better to make a pop with water, a little splash, but not very large. It's not right to lift your foot out of the water and smash it hard and make a high splash.

3. Frequency and amplitude. The overall requirements of the leg are small, light and fast, the rhythm is fast, the amplitude is not too large, when the ankle drives the foot to hit the slope of the water, the water will give the foot a reaction force, this force is to hit the leg to get propulsion.

The distance between the feet is 30-40 cm! When hitting the legs, the feet cannot leave the water surface, and the water is actually pressing the water surface, not raising the feet to smash the water surface, and if you hit it, you cannot obtain an effective reaction force of the water.

How to press your feet for swimming:

1. Tuck your legs. Bend the knees and close the legs, the strength should be small when the legs are closed, the heels should be closer to the hips, the calves should be as close to the thighs as possible, and it is best to be in the projection surface of the thighs when the legs are closed, so as to reduce the resistance of the legs as much as possible; The best position after the leg tuck is that the calves are almost vertical to the horizontal plane, the soles of the feet are close to the horizontal plane, and the knees are about the same width apart from the shoulders.

2. Turn your feet. This movement can be said to be the most critical of the whole leg movement, which can directly affect the effect of the leg push; Hook the foot board, the soles of the feet are facing up, the toes are outward, and the feet are turned out, so that the inside of the feet and calves are facing the direction of the pedaling, and it looks like an English letter "W" in the back, which can give full play to the power of the pedaling and create better forward thrust.

3. Kick the water.

To put it bluntly, it is a process from bending the legs to straightening, and even the feet have to be straightened; When kicking the water, use the waist and thighs to kick the water outward with the calves and soles of the feet, until the feet are even about the same width as the shoulders, straighten the feet, and hold the water firmly until the feet are together and straight. The whole process of pedaling water clamping is smooth and continuous, there is no such obvious separation step, try to control the straightening time of the footboard, too early straightening in the pedaling water, will seriously affect the speed of advancement, too slow will increase the water resistance, slow down the speed.

4. Slide side by side.

Straighten your feet together and glide naturally, usually for 1 to 2 seconds.

5. The whole leg movement process.

It's hard to describe the freestyle, the breaststroke, it's hard to describe, in fact, you can learn it in the swimming pool for a month, just swim around, it's the same as riding a bicycle, you learn to find that there is no change before you learn it, you just will. Pay attention to the rhythm of freestyle, because the density of people is about the same as water, and you should pay attention to the commanding height of your mouth and nose when you ventilate, that is, you can ventilate your head sideways. If you are in the countryside, pay attention to the familiar, shallow water, along the edge of the pond, to ensure that you can catch something the first time.

Here's the correct pose for the breaststroke hook:

1. Leg movements: In breaststroke, leg movements are very important. In the leg movements of the breaststroke, hooking the foot is key. When the leg is straightened outward, the toes are rotated outward, and then when the leg is contracted inward, the toes are rotated inward to form a hooked foot motion.

2. Foot movements: The foot movements of breaststroke should be natural and smooth. When the legs are stretched outward, the balls of the feet are spread and the toes are straightened to form the shape of a frog's feet. When the leg is contracted inward, the soles of the feet should be closed and the toes should be tightened to form the shape of a hooked foot.

3. Waist and hip movements: In breaststroke, the movements of the waist and hips are also very important. As your legs are straightened outward, rotate your waist and hips slightly outward to help your legs move more smoothly.

When the legs are contracted inward, the waist and hips should be rotated slightly inward to coordinate the movement of the legs.

4. Breathing technique: In breaststroke, breathing is the key. When the legs are straightened outward, the head should be looked forward, keeping the face facing forward. When the legs are contracted inward, the head is slightly lifted so that you can breathe.

5. Exercises and skills: To master the correct posture of the breaststroke hook, repeated exercises and skill training are required. You can practice breaststroke in the pool, pay attention to the movement of your legs and the posture of your feet, and at the same time, you can consult a professional coach for more accurate guidance and advice.

Precautions when doing breaststrokes

1. Correct posture: It is very important to maintain the correct posture. Keep your body level, keep your head parallel to your body, and keep your eyes looking forward and holding squares. Leg and foot movements should be coordinated and smooth, and avoid excessive twisting or force.

2. Breathing technique: The timing of breathing during breaststroke is very important. When the legs are contracted inward, raise your head to breathe in front of you, and try to avoid raising your head too high or too low so as not to affect your swimming speed and posture.

3. Arm movements: The arm movements of breaststroke should be smooth and powerful. The arms should be straight forward, then the outer arm and then the lower arm inward, forming a circular stroke. The movements of the arms should be coordinated with the movements of the legs.

4. Rhythm mastery: The rhythm of breaststroke should be mastered and avoid being too fast or too slow. Maintaining a proper rhythm can improve swimming efficiency and comfort.

5. Waist and hip movements: The movements of the waist and hips should be coordinated smoothly to help the legs and arms move more smoothly. The rotation of the waist and hips should be coordinated with the movements of the legs to form a coordinated overall movement.

6. Maintain balance: It is very important to maintain the balance of your body. Pay attention to maintaining the horizontal position of the body and avoid sinking or floating the body, so as not to affect the stability and effect of swimming.

7. Practice and technique: Breaststroke requires constant practice and skill training. You can practice repetitively in the pool, paying attention to observing and correcting your posture and movements. You can consult a professional coach for more accurate guidance and advice.

Breaststroke leg Push and clamp the leg Straighten together - close the leg - Spread the legs and kick out, the moment the legs are straightened, the legs are quickly caught in the water and brought together The legs are the driving force to move forward The leg action is composed of four coherent movements: leg closing, turning the foot, kicking the leg clamp, and sliding.

Climbing legs The toes are straight and the thighs are in the inner figure Eight thighs drive the calves Whip up and down the water The soles of the feet gently lift the water upwards The instep quickly pumps down The action must be regular and uninterrupted The main role of the legs is to keep the body in a balanced state The forward power of climbing and swimming is in the hands The legs play another role in assisting the progress This is more difficult.

Butterfly Legs Straighten your body and bring your feet together, press down on your chest, move your waist so that your heels are above the water, and then bend your feet to hit the water down. This is commonly known as the dolphin style of playing water, from the chest to the waist to the thighs, and the whip-like force is the most exercised and the most difficult to master.

Other swimming styles are not limited to the way to hit the water, but the effect is not as good as the above three, these three swimming styles are the crystallization of the wisdom of our human ancestors, the most scientific and efficient way to swim.

It is recommended that you practice breaststroke first, and then try other strokes from shallow to deep, and I wish you a happy life.