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Proper Techniques for Swimming Strokes
Transcript of Proper Techniques for Swimming Strokes
The Red Cross Stroke Chart (from Water Safety Instructor Assistant Course)
The Red Cross Safety Manuals (from Water Safety Instructor Course) Red Cross has developed many programs to educate people of all ages on water safety and to teach them how to swim. If you want to learn to swim, go to your local activity centre and ask about the Red Cross Swimming Programs. As you go through the swimming programs, you will learn how to swim properly. You'll learn Front Crawl, Back Crawl, Elementary Back Stroke, Breast Stroke, and Sidestroke. Eventually, you will have completed all levels and your strokes: Front Crawl, Back Crawl, Elementary Back Stroke, Breast Stroke, and Sidestroke will be proper, along with the knowledge of safe behaviour in, on, and around the water. Front Crawl at Level 10 Here is the basic overview of what should be happening in your Front Crawl. Body Position Maintains near-horizontal body position in water
Does NOT sway hips/body Legs Flutter kicks (kicking feet up and down alternatively) from hips
Flicks ankles with each kick Arms Recovers arms alternately above water in a controlled manner
Extends hand entry in front of head in line with shoulders
Catches water with hands at full extension point to prepare for pull
Bends arm to form a "?" shape in pull under water
Pulls water past hips before reaching again. Breathing and Timing Breathes to the side in a rythmic pattern
Exhales under the water
Coordinates breathing with alternate arm recovery above water Bibliography Back Crawl at Level 10 Here is a basic overview of what should be happening in your back crawl. Body Position Maintains a near-horizontal streamlined body position.
Keeps head at a neutral position with chin slightly tucked toward chest.
Rolls body as 1 unit while moving
Does NOT sway hips Legs Flutter kicks at suface of water and continuously from hips
Keeps knees below surface of water
Flicks ankles with each kick Arms Recovers Arms straight and high above water in alternating motion
Turns hands to palm outward before they re-enter the water
Does NOT pause arms
Hands enter water at 11:00 and 1:00 positions
Forms a "?" shape with pull under the water Breathing and Timing Coordinates body roll with arms
Breathes in a relaxed manner Elementary Back Stroke at Level 10 Here is a basic overview of what should be happening in your Elementary Back Stroke. Body Position Maintains near-horizontal back glide position, face above water at all times.
Keeps back, hips, and thighs nearly straight, just below surface of water. Legs Recovers legs symmetrically by bending knees (knees slightly apart) and dropping heels toward bottom
Leads movement with heels drawing a circle and pushing water with insides of feet.
Flexes feet as heels drop and legs move
Whips feet and lower legs back to glide position with streamlined legs and feet.
Straightens legs as they come together
Points toes during glide
Basically does Whip Kick Arms Slides hands slowly up sides of body
Reaches arms outward at head height, fingers leading and elbows remaining bent
Presses hands and foreamrs symmetrically, with palms facing toward feet, and pushes water toward feet
Accelerates arms through pull
Keeps hands and arms at side during glide. Breathing and Timing Arms and legs move symmetrically together.
Glides until momentum stops (2-3 seconds)
Breathes in a relaxed manner Breast Stroke at Level 10 Here is a basic overview of what should be happening in your Breast Stroke. Body Position Keeps body and head at or near surface of water Legs Recovers legs symmetrically by bending knees (knees slightly apart) and pulling heels toward butt.
Leads movement with feet, keeping ankles slightly wider than knees, drawing a circle (Whip Kick)
Whips flexed feet and lower legs back to glide position
Accelerates legs through kick Arms Starts with arms forward to full extension, with palms together
With extended arms, pulls hands outward slightly wider than shoulders in single motion
Bends elbows and pulls forearms and hands downward and toward shoulders
Sweeps palms together under chin
Accelerates arms through pull Breathing and Timing Timing: pull, breathe, kick, glide
Exhales during glide phase
Glides until body is streamlined and momentum stops Sidestroke at Level 10 Here is a basic overview of what should be happening in your Sidestroke. Body Position Aligns body and head in horizontal side glide position Legs Starts by moving legs slowly and together by pulling knees toward chest
Extends 1 leg forward with foot flexed and 1 leg back with toes pointed, similar to scissor kick
Squeezes legs together until ankles touch and toes are pointed (this moves you) Arms Moves trailing arm (one close to body) to meet leading hand at the chest
Recovers leading arm back to side glide position
In side glide position, pulls leading arm to chest
Pushes water toward feet with trailing arm, finishing in a side glide
ARMS MOVE IN AND OUT AT THE SAME TIME Breathing and Timing Begins pull with lead arm as trailing arm recovers to chest and legs are lifted to chest
Pushes to side glide position and legs squeeze together for propulsion Nearly Horizontal Position Top View Side View Catching water at full extension point. Recovers atlternatively avobe water in a controlled manner. Near Horizontal position. Rolls body as one. Hand enters at 11:00 and 1:00 Hand is palm outward for entering the water Straight, nearly horizontal position. The Whip Kick: Step by Step Arm Motion: Step By Step Body at surface of water; horizontal Head at or near the surface Acknowledgements Thank you to my sisters for modelling the proper techniques and letting me use their pictures in my presentation. Pull Push Having fun practicing her back swim basics. Warming up to do Front Crawl. Thanks for Watching.