Improving your swimming strokes is essential for becoming a more efficient and faster swimmer. Whether you’re a beginner or an experienced athlete, incorporating specific exercises into your training regimen can help refine your technique and boost your performance in the water. Below are three diverse examples of swimming stroke improvement exercises that cater to different aspects of swimming technique.
This exercise focuses on enhancing your freestyle stroke technique by isolating each arm. It helps swimmers develop strength and technique in their arm movements while promoting better body balance in the water.
To perform this drill, swim freestyle using only one arm, while the other arm remains extended in front of you. Alternate arms every 25 meters or as you feel comfortable. This will allow you to focus on the arm’s entry, pull, and recovery phases without the distraction of coordinating both arms. Pay attention to your body rotation and maintain a steady kick for balance.
Notes: Consider using a pull buoy between your legs to isolate the upper body further. You can also do this drill with a snorkel to focus solely on the arm motion without worrying about your breathing technique.
The catch-up drill is perfect for refining your freestyle stroke and ensuring that you have a proper arm recovery phase. This drill helps swimmers understand when to enter the water with their hand and promotes a more streamlined stroke.
To execute this drill, swim freestyle, but wait for one arm to fully enter the water and extend in front of you before the other arm starts its pull. Essentially, your arms should “catch up” to one another before the next stroke begins. This encourages longer strokes and helps maintain a high elbow position during the catch phase.
Notes: Focus on your body position and ensure you’re not lifting your head too high to breathe. Keep your kick steady and maintain a streamlined position to avoid dragging. You can also incorporate this drill with a snorkel to concentrate on your arm movements.
Sculling drills are a fantastic way to improve your feel for the water and enhance your hand positioning during all strokes. This exercise targets the small muscles in your arms and shoulders, which are crucial for generating propulsion in the water.
To perform sculling, float on your stomach with your arms extended in front of you. Keep your elbows slightly bent, and use your hands to create a sculling motion by moving them in a figure-eight pattern. Focus on feeling the water as you scull, and keep your body in a horizontal position. You can also vary this drill by performing it with your arms at your sides or in different positions (e.g., above your head or at your hips).
Notes: Pay attention to your kick; it should remain steady and relaxed. Sculling can be performed with a kickboard for added support or without to promote full-body engagement. Experiment with different hand positions to find what feels most effective for you.
Incorporating these examples of swimming stroke improvement exercises into your training routine can significantly enhance your swimming technique, making you a more efficient and faster swimmer. Remember to focus on your form and technique during each drill, and you’ll be well on your way to improving your strokes!