Edited by Doctor Andrea Bondanini
Sensitivity exercises
Fundamental in swimming is the search for sensitivity and acquaticity with water. It improves with training, with being in the water and with specific exercises such as the following:
22) The same exercise as before but with the arms no longer stretched forward, but a little bent downwards and closer to the pelvis.
23) Always the same exercise above with the last change that completes the series: the arms are almost completely back and bent as little as possible. With this exercise the series from 21 to 23 is completed, which if performed one after the other form the stroke in its underwater phase.
24) All three exercises 21, 22, 23 can also be done on the back.
I have underlined the word to research water, since this is the fundamental concept of sensitivity: the swimmer must immediately get used to swimming looking for water, taking it, almost as if it were something solid. In style swimming, for example, you really have to pretend to pull the water, as if you were clinging to a handle and pushing yourself forward thanks to that grip. Here lies the whole concept of sensitivity.
26) Dolphin leg beating underwater, with arms at your sides Always direct your gaze towards the bottom, if you look forward your pelvis will not allow you to make a vigorous leg kick.
27) belly down, row with your arms simulating a style half stroke, without ever letting your arms come out of the water.
29) Get into a sitting position with your head out and your legs straight, thus forming a 90 ° angle: row with your arms simulating a style half stroke, without ever letting your arms come out of the water.
30) Get into a sitting position with your head out and your legs straight, thus forming a 90 ° angle: row your arms simulating a breaststroke stroke.
31) Position yourself in a supine position (belly up), arms up in the water very straight; move forward with your hands that move little and perform small circular, undulating movements, aimed at taking more water, with the feet in front; yes he will then start pushing himself with his arms and touching upon arrival with his feet.
32) Still in the supine position, keep the arms extended down, hands extended at the sides: row by moving only the wrists, and the arms slightly under the pelvis.
All the previous exercises can be performed with the pull-buoy, or with the paddles, or with both.
The various rowing and, more generally, all the technical and sensitivity exercises, must be performed with different hand positions: clenched into a fist, with the fingers open, together, with the thumb out or united.
Technique exercises:
To improve your swimming technique, analyzing every movement of the swims.
33) The first exercise, simpler to improve the technique is knowing how to swim slowly: the more you can do it, the more you have sensitivity with the water; all the exercises must be done slowly.
34) swim each of the styles with one arm only; the stationary limb can be positioned along the hips or at the top.
35) slide to the surface with arms stretched upwards with a kick of the legs.
36) slide with arms stretched down with a leg kick.
37) swim with apnea of about 7-10 seconds, without breathing.
38) frog-style: frog-style arms and legs; or the other way around, frog arms and style legs.
39) dolphin-style arms and legs, or conversely, dolphin-style legs
40) swim by inserting the anticipated breathing, delayed average with respect to the stroke.
41) breathe every 2,3,4,5, strokes, or every 3,5,7,9 strokes.
43) alternating style, pausing short when the arms meet in front.
44) Swim style by touching the shoulder with the arm.
45) Swim in style by sliding your hands over the water.
46) breathing on the opposite side to that usually used.
47) swim alternating 5 strokes back and 5 strokes.
48) swimming with your hands in fists, or with your fingers open: very important exercise for sensitivity
49) swim with very short changes of pace (within 4-5 strokes)
50) swim in style or dolphin style with your head out.
51) swim breaststroke trying to breathe, then pull up your head only every 2 or 3 strokes; this only for 20-25 meters, then finish the normal pool.
52) Next freestyle: similar to the alternating style, but the arms must always be opposite each other; when for example the right arm is forward, the left arm must be behind: at this moment take the break.
53) As in the previous exercise, but during the break, the lower hand must touch the opposite side, passing behind the back, out of the water.
54) Double back with dolphin legs.
55) Double frog-legged back.
56) Double back with back legs, very continuous.
57) Outstretched Arms Style.
58) Style with outstretched arm in the push and exit phase; but when the arm is perpendicular to the water, bend the elbow and enter the water with the hand. All very slowly.
60) Perform all the proposed exercises with the following variations: with eyes closed, for short stretches; combine the various exercise proposals with each other; changes of pace; vary the times of exhalation; alternate the full swim with the exercise.
All these exercises, if performed slowly and correctly, will certainly be of great help to become more and more familiar with water, and to improve in stylistic technique, therefore also in performance.
Continues....
In the next article: other technique exercises for each level of swimmer, in progression. Suitable for any swimmer, from the one who has recently approached swimming, to the trainee who wants to improve, to the expert swimmer who wants to refine his swimming technique.
Other articles on "Swimming Training Exercises"
- Exercises and swimming training
- Exercises for the development of strength in the water
