FREESTYLE ROTATION | 4 Drills You MUST Do to Improve Rotation and Timing!!
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- čas přidán 13. 06. 2024
- This video studies the progression through the BLABT rule in freestyle swimming, aimed at specifically improving freestyle rotation and timing with the help of 4 freestyle technique drills.
When swimming freestyle there are 5 main elements that you need to focus on; Body Position, Leg Kick, Arm Pull, Breathing and Timing of your stroke. Separating each of these areas out into simple progressions through swimming drills will make life much easier when learning how to swim freestyle.
Here at Propulsion Swimming, we recommend these 4 drills as an easy way to learn swimming freestyle for beginners.
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Swordfish - • FREESTYLE SWORDFISH KI...
One of the most important drills you can do when swimming freestyle is swordfish kick and is fantastic for improving the freestyle stroke by concentrating on your initial body position and leg kick.
Shark Fin - • FREESTYLE SHARK FIN (Z...
Shark Fin, otherwise known as Zipper Drill is a progression on from Swordfish Kick; training freestyle technique, body positioning and breathing technique!!
6 Kick Switch - • FREESTYLE 6 KICK SWITC...
6 Kick Switch Drill focuses on a critical phase of freestyle swimming; the transition between both arms during the pull movement of the stroke. It joins together the very simple drill of Swordfish with the initial movement of full stroke front crawl.
6-3-6 - • FREESTYLE 6-3-6 DRILL ...
The freestyle 6/3/6 drill is a great way to improve your overall freestyle technique. This swimming drill is very similar to full stroke freestyle however, it makes you concentrate that little bit more on things like freestyle rotation and timing.
00:00 Intro (BLABT)
01:25 Body Position
01:57 Swordfish Drill
03:14 Leg Kick
03:50 Shark Fin Drill
04:58 Breathing
05:34 6 Kick Switch Drill
06:45 Timing of your Stroke
07:10 6-3-6 Drill
08:10 Overview and Send Off
🎵 Music by Ikson - / ikson
#freestylerotation
#freestyledrills #freestyletutorial #freestyle #freestyleswimming #freestyletechnique
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Here at Propulsion Swimming, we believe the key to swimming, whether you're learning to swim or at the Olympics, is a great swimming technique. That's why we want to bring you the best swimming tutorials through our swimming videos.
So if you want to enhance your swimming training be sure to SUBSCRIBE and check out our other films as we try and help you become the next Michael Phelps or Caeleb Dressel!!
Scott + Dan
Propulsion Swimming - Sport
If you want to find out more details about these drills, you can find individual videos of each drill in our freestyle drills playlist
Perfect!!! Thanks!
Thank you
Do you have any tips on how to keep legs from sinking while doing this drill? When I do this drill on my right side, which is my weak side, it feels like I'm losing my balance and I'm about to swallow the pool.
@@marciab1279 We would suggest that you do a few things.
- Make sure you're kicking from your hips rather than you knees for better range of movement and balance.
- Engage your core throughout to again help with balance.
- And lastly make sure your head is in a straight, neutral position and keep your entire body as stretched as you can.
Try using a float to begin with to help keep your lead arm in front of you. It will take a while to get used to the movement but it will get there with enough practice
🏊🏼♂️
Fired my swimming coach after seeing this video...guy was wasting my time on the things im struggling with. This video makes so much sense and I see many of my errors. THANKS alot team.
Glad we've helped you out!
Was he full time?
Terrific video. Excellent advice.
Finally got a video which explains every movement, its importance, and the solution to every part of free style. I have downloaded the video, thanks
I am an adult beginner swimmer and this video is incredibly helpful, thank you
Thank you for sharing this content and also to all the other channels. I am improving so much from just studying these swimming tutorials. My wife records me when I swim so that I can see where I'm failing. But I'm swimming so so so much better now and I don't even have a swimming coach. I'm just using CZcams content. CZcams is amazing.
Love this ...few drills that make sense and look powerful
These drills are amazing, thank you so much
That was an honest, everything told with no withheld information about freestyle drill.
It sums up everything we need to do as we progress from beginner level.
Good job team 👏
I see a lot of those channels with flashy promotions and techniques they show but doesn't explain.
Really appreciate the positive feedback! Thanks for watching 🙏🏻
thanks! more videos please! 🙏🏽
Great video. Thank you.
Incredible video, It is really helpful Thanks mate.
thanks will try these drills today,.
Great tips, thanks!
Excellent Demonstration
Great, thank you !
Very good video from Propulsion swimming.
Wholesome drills, I was struggling with form and overcompensated with power that would consequently make me deplete my gas tank and leave me desperately reaching for air at the end of every lap. After putting the time to do these exercise and become very confident with body rotation now I can even go for several lap and alternate controlled pace to very intese fast pace because I'm not panicking breathing or even worse holding my breath.
This will be really instrumental to do a triathlon race... Thank you very much for the valuable content!
This the most helpful video in freestyle I have ever seen. Thanks
Thank you very much. We're glad that it's helpful!
Sure, the best!
Sehr interessant vidéo. Gut gemacht. Danke.
This video was actually very helpful and not confusing at all. Thanks. I'll look at the other videos now
Thank you for the support, we really appreciate it! 🙏
Excellent video!
Really really good and thorough steps. What I love about this is drills for all the skills and then combine for timing. Thank you so much.
We're glad you enjoyed it!
Thank you ❤️
I've watched many videos for drills . This one is really the most useful one
Thank you! Glad you enjoyed it
Fantastic lessons ! This will be my freestyle Bible from now on..Thank you for posting this.
Glad to help out!
Great vid I got back from my swim lesson tonight after seeing your vid I now know it was the sword fish drill I was doing in exactly the same way . So this week I’ll be referring back to your video .. 👌
Thank you for the support, we really appreciate it! We're glad that the video helps 👍
thank you! just what I needed!
Hope it helps! 😁
Sooo glad to have come across your videos. As a 61 yo swimmer, learning for last 4 years exactly what I need. I still get whacked hence I do first 100y, 15 sec rest, subsequent 50y 15 secs rest for total of 1k yards. Trying to swim continuously but difficult for me. This summer! Oh and all the lengths are variations or combinations of the BLABT, also back kick including back side kick.
Great job💯
I like how eachh drill builds on the previous one. Great video!
We always try to make each drill a progression. Glad you enjoyed it!
THANK YOU
very good thank you for this video
Great video thanks . Off to the pool now :)
Awesome drills that actually work to improve your swimming technique.
🙏🙏🙏
Fine Thanks!
thank you! i will try all of these
Awesome. Let us know how you get on!
excellent video!
Very great video
Excellent 🙏
I was struggling to breath in freestyle but this video explained me the importance of body rotation. I realized my error. Will try it out and post it here
Thanks you
This is a very good system
Nice and neatly explained. Yea, probably side kick is what mostly determines the right body rotation that aids in timely breathing. Will try out these techniques . . .
Let us know how you get on!
Thank you so much! This is really helpful
Glad you enjoyed it!
Thanks you this drills going to help me tomorrow ❤️❤️
Glad we can help!
Great tips, thanks guys!
Glad you like them!
ThNks
Really good thanks. I've a weak kick and usually use a board or a streamline position for my kick drills (which I hate!) I'll definitely try swordfish and sharkfin when I'm back in the pool, hopefully next week.
We think swordfish is the best way to improve your kick while being in the correct body position for the freestyle stroke. Let us know how you get on doing it when you get back to the pool
2 years and no update....😢
@@michellec3100no worries!! Endo is just really focused on his training sessions
Great Congratulation!
Fine 💙
thanks for teaching what we need to knw
Glad you like it!
Thanks for your sharing
Thanks for watching!
Really helpful thankyou
Glad it helped!
impressive
Good shit chum👍
I ll try this.. Seems great
Let us know how you get on!
Great Video 👍🏻
Thanks 👍
The quality of your content is INSANE
LOTS more coming very soon!
This is an excellent video. I'm going to use these drills . I agree that kick boards give you a poor position in the water
Thanks. Let us know how you get on with the drills!
This is underrated
Definitely enlightening for me, as a relatively new swimmer👌. I have a high fear of the water, which I've overcome to some degree, but still struggle with breathing and certain positions. I've been working on my freestyle for a while. I've made progress from where I started, but I think I still have a long way to go to be 100% comfortable in the water. The swordfish to me looks terrifying and not sure I could even do that😩.. but will give it a try next week at the pool. Wish me luck🙏 If anyone has any suggestions on how I can calm myself and stay out of my head, it would be appreciated❣
To keep legs horizontal naturally one should simply drop the reaching arm down to 45 degree angle (optional - for some people it could be less, but not more) below the body position. This will keep your body horizontal no matter what
Can you explain
Doesn't this increase friction though vs a flat arm?
Really helpful
Glad it helped!!
from Italy
very good
Glad you enjoyed the video!
The 6 kick is actually a bit difficult for me as a beginner trying to get my breathing right because it makes me tired when I have to keep my breath for so long before I take another breath
Good video 👍
Glad you enjoyed it 🙏🏻
I’d like to use these drills for my adult swim students. Could you give me some guidance on breath timing in the 6-3-6 drill? It’s not demonstrated very clearly on the video.
Thanks!
Thank you for watching the video. That's great to hear that you're going to use these drills for your swim lessons!
We give full details of how to do the 6-3-6 drill in the linked video here --->
czcams.com/video/-hT6Z2_C6DM/video.html
Hope it helps!
Excellent video. Good voice. The music distracts from that somewhat.
I am unable to rotate hips and could not know the reason maybe because of which I have to struggle to get proper breathing.
This video has given me a new hope. I will try all your excellent tips Sir till the end. Thanks a lot Sir 🙏
Let us know how you get on!
@@PropulsionSwimming Thanks Sir. I am 50 now. A month ago, after a gap of 20 years, I started learning freestyle and other styles properly. Thanks to videos.
Now I finish 50 mts somewhat easily (2 kick swim). However, as pointed out by my wife, I lift my head high and with a jerk, while breathing to my right (the only side I use) I swallow water whenever tried to correct it. (may be due to improper learning in initial days).
Also I am unable to rotate hip especially during breathing/rt arm pull.
Kindly help me out Sir.
I need to do all this as an adult
Beginner swimmer l am finding learning to rotate
Extremely difficult.
Unfortunately it has caused some problems with my back
Because of bad body positioning
Hopefully I will be able to get past this stage and
Keep progressing with learning to swim.
I have difficulty breathing, it feels like the speed is slowed down a lot when I do the head-up breathing movement even though I have been practicing this movement for a long time but not much improvement. thank you
Lifting your head to breathe lowers your hips and does reduce your speed. Rotation is key to help with freestyle breathing. Aim to keep the back of your head in the water when breathing to the side
I started swimming at the age of 50, only after I'd damaged wrists, elbows, knees, ligaments and ankles from decades of basketball, football and running . Now I'm 55, no injuries the last 5 years and I've just achieved to swim 1k under 20 minutes. Mostly due to practicing exactly these drills (plus Catch-Up and Single Arm). Great comment about how (not) to use a kickboard! I've been always asking myself how am I supposed to swim horizontally with this thing? As a matter of fact, when using a kickboard I kick stronger and I go a lot faster if I push my hips in the water and don't let my ankles out of it. Which is not how I should swim freestyle. Better of do front kick without a board and rais e your head for a breath every now and then
Yeah kicking with a kickboard affects body position in a negative way and we see it as bad practice if you're looking to improve your freestyle technique.
Thanks for your comment! It's great to hear about the improvements in your swimming. Keep it up!
I'll try these drills to improve my 800mt
Let us know how you get on!
wondering if shark fin is really a must do. doesn't it strain the shoulders too much, especially for those without much mobility? the other drills are good though.
It helps to relax your over arm recovery, which in turn saves your energy. This will help when doing lengths over a further distance
For the shark fin could you use the snorkel to keep looking down?
Absolutely! We'd definitely recommend using a snorkel. Also fins too!
@@PropulsionSwimming thanks. Just started triathlon and my 1500m swim time is shocking. 50min. Need to get 10min faster to be average I think
Improving your freestyle body rotation will certainly get you on your way bringing your time down
How about a snorkel for leg kick to avoid the board?
Absolutely. We believe snorkels are one of the best pieces of equipment you can use, especially for drills
I am a new swimmer (learned last year at age 48). I find that rotation is the biggest struggle for me. I also find that I am unable to do these rotation exercises. I can not seem to rotate my body 90 degrees to the side and balance for any length of time. What am I doing wrong? It feels like my whole body sinks when I try this, especially front arm. I can float prone on stomach with arms out straight and body horizontal all day, but rotating entire body to side and maintaining one arm out front is near impossible. Any advice for achieving this? I had my husband record me swimming outside and my body rotation is only about 25%. If I try any more I just feel off.
First of all well done for getting into swimming! You can learn how to swim at any age and its a great form of exercise.
In terms of advice, it's difficult without seeing you do it, but I would suggest that you do a few things.
- Make sure you're kicking from your hips rather than you knees for better range of movement and balance.
- Engage your core throughout to again help with balance.
- And lastly make sure your head is in a straight, neutral position and keep your entire body as stretched as you can.
Try using a float to begin with to help keep your lead arm in front of you. It will take a while to get used to the movement but it will get there with enough practice.
If you wanted to us to take a look at your footage we are happy to.
@@PropulsionSwimming Thanks so much for the advice! I will work on trying these things and see if that helps. My video is not the greatest so I will wait until I can get a better one to show. Thanks again!
I've been there believe me. When I first tried this drill I was only sinking and swallowing water. Now I do 50m this drill in 1'20''. Begin using Fins. With fins you focus on body position and don't bother about kicking. You don't have to be 90 degrees. 45 is OK and try to keep one hand by your side and the other one below the surface, palm down, below the elbow, elbow below the shoulder. The 2nd drill, in our age is difficult cause we don't have good mobility, it's not easy for the arm to do the "zipper". I don't worry too much about this, so I do the next. 6 times kick on side and then switch
@@dinosarvanitis5906 Thanks! Since my last post I did buy fins and they do make a huge difference in my ability to do this drill. It's gotten better. unfortunately about a month ago I strained my left shoulder/collar bone area severely and have not been in the pool all of December. :/ Hoping to get back to it soon but may have to do some PT first.
Still so hard to do freestyle. No problem on breast stroke and back stroke 😮
when u do freestyle swimming, and turn ur head side to side,do u take a breath in and let it out under the water or let it out when u come up again+ so on..?
The best and most efficient way to do it is breathing out while your face in under the water. This is so you can breathe to the side quicker and easier
@@PropulsionSwimming thank u very much,will try that....
@@lorrainelunney7969 let us know how you get on
I have been practicing swordfish sidekick on my weak side, but I'm constantly drifting over to either the ropes or the wall.
how do I fix this???
You're most likely drifting because your lead arm or your head aren't straight or in line. You've got to make sure your whole body alignment is straight - from your lead arm down to your legs
These sure look like Total Immersion drills. I'll give them a go.
Beginner swimmer here. To me the swordfish drill seems to exaggerate the positions. I haven't seen a video of a good swimmer yet who rotates almost 180deg when they're swimming normal freestyle, maybe 90, but nowhere close to 180. The video here of the guy doing the swordfish drill seems to show he's completely sideways in the water, tall and straight, but sideways is how he appears to me, like he would have to rotate a full 180 when changing side. I mean the swordfish seems like its worth while drill and I do practice it because I can't do it and I think it's helping but I don't think I'll ever rotate this much if/when I actually start doing laps. I watched a short video of Michael Phelps doing the freestyle and he didn't rotate much at all it appeared to me he was quite flat the whole time, a little rotation but not like this. What am I missing here?
I have never understood the concept of 'body position'. To me, it is posture, the same we want on dry land, suck in your gut, eyes foreward, or down when swimming.... Always hated drills. My favorite stroke is the over arm side stroke, which no one seems to swim any more, other than me. I consider it a good drill for freestyle. Similar to the one arm stroke/pull drill, but you add an underwater pull, similar to the breast stroke pull out stroke. Only record is 1:02.5 for 100 yards, set in 1895, more than 125 years ago.... Easier to breath since you don't have to turn your head.
Drills are usually designed to allow focus on a particular area...
Do you do these drills in one session?
I find that when I try the swordfish my body is very low and I'm unable to clear water when trying to breathe,also unable to get shoulder out as high,what am I doing wrong?
When you're not breathing try to keep your eyes looking at the floor. This will help raise your hips higher in the water.
When you are breathing try to angle your head so that the back of your head goes in the water. This should be good enough rotation to get your mouth out the water.
When thinking about your kick, try to make sure you're kicking from your hips rather than your knees. This will help with propulsion and momentum to make breathing easier.
Hope this helps
@@PropulsionSwimming ok I do look down but I can't get my shoulders out as high as you do here
It must be due to weak kick?
@@PropulsionSwimming is there anyway I can send you my videos
A number or something?
I just do not move forward when only kicking in swordfish drill :(
Try these two things to focus on:
- Make sure you kick from your hips rather than your knees
And
- Make sure your ankles are loose and flexible. Being rigid or stiff prevents you from performing a effective kick.
Hope this helps
@@PropulsionSwimming Thx for reply! My ankles and feet are not flexible at all compared to what i see. I have a running and biking background. Kicking from the hips and getting those ankles lose... OK will do this!
@@matwat1789 Let us know how you get on!
i am responding to the {fired my swim coach after watching this video} "great video" you need someone to watch your technique from above the water, don't fire your swim coach; better, let the coach see you improve after doing these drill from the video. Joe Swimmer
Hi
Great video, BGM is annoying though.
I love that you don't use the kickboard for kick. I hate it. It hurts my back! And so unnatural in water!
We don't own a kick board for that exact reason! Doesn't replicate the position you're aiming to be in while swimming
Bro I tried getting through the video but the background music is so annoying I couldn’t make it!😢
I think this is the missing link for me
this super high elbow recovery gonna make people visit the hospital quickly lol.
That's just total immersion, they did the same drills took their camp over 25 years ago.
Good drills, the music is very torturing tough ! it's awful and very mmm teenagy
That's not an acronym that's just a string of letters. And why the godawful 'music'?
I want to listen to the music but the guy is talking all the time! your information doesn't get better and I do NOT pay attention when this annoying music dominates the video
Sorry. i think you are addressing beginners. that you only take 2 breaths in the second exercise on a lane is not feasible for me. The music is annoying and disturbs my concentration. What is the music good for? I turned off the video after the second exercise. No prospect of learning these exercises in sight.