Swimming and fitness - freestyle technology illustration

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May 30, 2025

Swimming and fitness - Freestyle Tutorial

Swimming is one of the most popular sports, especially in summer, swimming has become the happiest sport, and everyone has to try to learn swimming. Fitness Bar will bring you a basic swimming tutorial. Today we will look at freestyle

Free swimming is a swimming posture that imitates human crawling, and it is the fastest among all kinds of competitions. Therefore, people use freestyle, so freestyle is also called crawling.

When swimming freestyle, the body is lying prone in the water and almost parallel to the water surface, the legs are alternately whip-like to shoot water, the arms move forward in the air, the shoulders enter water, and the water is paddling backward through the abdomen. The longitudinal axis of the body rotates naturally with the strokes of both arms, and the head turns sideways at the same time.

Freestyle formula:

1. Body: Stay in the water, cross the arms and take turns to stroke, whip up and down, slow exhale and quick inhalation forward.

2. Arms: move the arms and relax the shoulders, aim the palms of the forearm and palms at the water, speed up along the midline, and alternately stroke the two arms.

3. Legs: exert force on the thighs and bring the calf, alternately fetch water.

4. Ventilation: Head in water Exhale in the middle, turn your head and open your mouth and inhale quickly

Freestyle tutorial:

1. Practice of water holding the edges in the water:

Super the edges of the pool with both hands, immerse your shoulders in the water, straighten your body, and stretch your hips. During practice, you can ask your thighs to drive your calves to get water. Use a little force when pumping down, and relax upwards. You can do alternating exercises of fast and slow hits.

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2. Land imitation exercises:

Sitting by the pool, your body should lean forward and use your hips to contact and support your body to avoid affecting the water fetching of the thighs. The upper body leans back, stretches the foot surface, relaxes the ankles, and do water fetching exercises for straight legs and bent legs. The water fetching range is about 30-40 meters cm.

3. Arm-pitching exercises: One cycle is divided into inseparable stages of incoming water, holding water, paddling, outgoing water and moving arms in the air.

1. Inlet water: After completing the air movement of the arm, the hand will naturally relax the water under control. The water inlet point of the hand is generally between the longitudinal axis of the body and the front and back extension lines of the shoulder joint. When entering the water, the fingers are naturally stretched out and closed, and the arm is rotated internally to raise the elbow joint at the highest point, and the palm is obliquely lowered, so that the fingers touch the water first, then the forearm, and finally the upper arm is naturally inserted into the water.

2. Hug water: After the arm enters the water, during the process of actively inserting it downward, the palm of the hand turns from the obliquely outward to the obliquely inner and rearward and begins to bend the wrist and elbow, with the elbow higher than the hand so that it can quickly transition to a better paddling position. After the water is held, the palm is approaching the water, and the elbow joint is bent to about 150゜. The whole arm prepares for paddling like a large ball.

3. Paddling: Paddling is the main stage for playing the greatest propulsion role. The action process can be divided into two parts: pulling water and pushing water. Immediately after the water holding stage, enter the pulling water. At this time, you must keep lifting the elbow and rotate the upper arm inward. At the same time, continue to bend the elbow so that the hand movement quickly catches the forward speed of the body, which can make the water movement create a reasonable direction and call route. At the same time, it also allows the main muscle groups to enter the pushing water under good working conditions. After pulling the water to the vertical plane of the shoulder, it enters the pushing In the water part, the flexion of the elbow is about 100゜. The upper arm is maintaining an internal rotation posture, driving the forearm, and pushing the water backward with force. At the same time, move the shoulders backward to lengthen the effective stroke route. Pushing the water backward has an acceleration process from bending the arm to extend the arm. The palms are accelerated from the inner to the upper and lower to the upper movement route to the next to the thigh. The entire stroke action, the trajectory of the hand begins in front of the shoulders, then under the abdomen, and finally next to the thigh, forming an s-shaped.

4. Water out: When the stroke is over, turn the palm to the thighs. When the water is out, the little finger is upward, the arm is relaxed, and the elbow is slightly bent. Driven by the upper arm, the elbow is lifted outward and the forearm and hands out of the water surface, and the palm is turned back and upper. The water outflow movement must be quick and without pause, and it should be gentle and relaxed.

5. Air moving arm: The air moving arm is immediately followed by water coming out of the air moving arm. When the arm is moved, the elbow is higher than the hand.

6. Two-arm coordination: The crossing positions of the two arms paddling during freestyle include front crossing, middle crossing and back crossing. Front crossing refers to the front of one arm when one arm enters the water, and the other arm has been swung forward to the front of the shoulder to the plane to about 30゜. Front crossing is conducive to beginners to master freestyle movements and breathing. Middle crossing refers to the inward stroke stage when one arm enters the water, and the other arm is in the horizontal plane to 90゜. Post crossing refers to the other arm when one arm enters the water, and the other arm is struck under the abdomen, and the hand is about 150゜.

Further reading:

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4. Leg movements

Although the legs in freestyle have certain propulsion, they mainly play a balanced role, maintain the stability of the body and coordinate the arms to make strong strokes. It is required that the legs be naturally put together, the feet are slightly rotated inward, the ankle joint is loose, the hip joint is as the axis, the thighs are driven by the calves and soles, and the legs are alternately whipped. The maximum amplitude of the toes up and down is about 30 to 40 cm, and the maximum flexion of the knee joint is about 160゜.

5. Practice of gliding in water to draw water: After inhaling Push the edge, reduce the abdomen, stretch the body as much as possible, maintain appropriate tension in the waist and back, and clamp the head between the arms to form a streamlined shape. After sliding, start to fetch water.

6. Single-arm water-filling exercises: After sliding, do single-arm paddling exercises based on water. After one arm paddling is finished and the arm moves into water forward, the other arm starts to do paddling movements.

7. Arms, legs, breathing and coordination techniques

7. Freestyle, usually breathe once during the process of paddling each arms once. Take inhaling to the right as an example: After the right hand enters the water, the mouth and nose start exhale slowly. The right arm pads to the shoulders and opens Turn your head to the right and increase your exhale. When the right arm pushes water to the end, exhale forcefully. When the right arm comes out of water, open your mouth and inhale until the front half of the arm is moved in, and start turning your head to restore. Then, until the arm enters water, there is a brief process of holding your breath, turning your face forward and down. When the head is stable, enter the right arm and start the next slow exhale process.

The breathing of freestyle matches the arms and legs. Beginners generally use the 6:2:1 method, i.e. breathe once, stroke twice, and hit the legs 6 times. This combination method is easy to maintain balance and coordinate and master freestyle technology.