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Stroke phases. Rowing academic - technique

Rowing is a very natural exercise for humans and most beginners can easily master it. To assess your technique, ask someone to watch you row. Compare the positions of your body in the different phases of the stroke with those shown in the video. Take your time and don't put in a lot of effort until you master the basics of rowing technique.

COMBING PHASES

How it works: itself is the main part of the exercise, while the approach (recovery) is an auxiliary part that prepares you for the next stroke. The movements of the legs, arms and body in the approach phase are opposite to the similar movements during the stroke. In order to form the correct efficient technique rowing, perform movements smoothly, without jerking. The capture is the moment of the start of the stroke, and the end of the stroke is the transition point to the recovery phase ()

CAPTURE

During the grip, your legs are bent and your shins are vertical. The triceps straightens the arms, and the finger flexors help hold the handle. The back muscles are relaxed, and the abdominal muscles bend the torso forward.

The arms are straight, the head is neutral, the back is straight, but without deflection in the lower back.

The upper body is tilted forward, the shoulders are over the hips.

The shins are vertical or as close to vertical as the flexibility of the ankle allows.

The sling fixes the feet below the base of the toes, the heels can rise above the stop.

GREBOK


The stroke begins with a powerful extension of the legs, with tense muscles shoulder girdle and back. In the second half of the stroke, the arms and back are included in the work, while the legs continue to unbend. I actively flex my biceps, and the back muscles work with increasing effort as the body leans back. The work of the hips during the stroke is complemented by the muscles of the buttocks and calves. In the final phase of the stroke, almost all the muscles of the upper body are involved in the work.

Begin the leg press motion, then begin to straighten your back and pull the bar toward your torso.

The arms move in a straight line to the flywheel and back.

Shoulders throughout the stroke are lowered and not tense.

END OF THE ROAD

At the final stage of the stroke, the abdominal muscles stabilize the torso. The biceps and back muscles also help keep the torso at the end of the stroke.

The upper body leans slightly, using the support of the core muscles of the torso.

The legs are fully extended, and the handle comes to the solar plexus area.

Workouts in gym have many contraindications. Swimming in the water is useful even for pregnant women and people with spinal diseases. The technique of crawl swimming in water has a particularly good effect on the body. Rabbit trains well respiratory system helps to get rid of excess weight and develops endurance in sports.

Breath

Breath - important point in swimming. When turning the head to the side behind the rowing hand, it is necessary to learn how to inhale through the mouth. Next, lower your face into the water and exhale through your mouth, and then breathe in through your nose.

When turning the head, take an equal number of breaths with each rotation. At the same time, experienced swimmers are advised to inhale during the third stroke of the hands. Beginning athletes can breathe during the second arm stroke.

The crawl swimming technique for inhalation from the left side occurs:

  • With a correctly straightened arm forward and to the right;
  • On the left, the hand is in the water along the torso and is directed back;
  • Jumping out of the water should be started with the left shoulder;
  • The neck is turned to the left, the gaze moves back and a breath is taken.

Footwork in crawl swimming

Setting the legs consists in changing their position up and down in turn. The movement occurs without errors with the involvement of the muscles of the thighs and a slight bend in the leg at the knees. Socks should be pulled straight forward.

Leg span should be no more than 1/4 of the athlete's height. With proper footwork, only the heels are visible from the water.

Strongly immerse the right or left foot in the water is impossible. Otherwise, the crawl technique will be violated.

So that your legs do not sink when swimming, you need to learn:

  • Stretch the body as much as possible in motion;
  • Increase the frequency of movement of the legs, while changing the right and left;
  • Reduce range of motion.

For correct technique legs should learn to perform special exercises with a board for swimming and fins, as well as weights.

Common mistakes when swimming

The style is not so easy for inexperienced athletes.

In the process of learning the technique, a beginner can make the following mistakes:

  • The head is strongly raised above the surface. From the water surface you need to withdraw only upper part crowns, otherwise the swimmer gets tired quickly;
  • On the turn, the head rises strongly up, and the torso turns after it. Therefore, the position of equilibrium is lost;
  • The chest is not sufficiently developed, which blocks breathing;
  • In the stroke, the arms are retracted to the sides, and the correct balance is lost;
  • Inhalation is made during rowing;
  • Socks pointing at themselves, which is one of the main mistakes;
  • Inhibited exhalation. This leads to a decrease in speed and breathing problems;
  • Pressing the chin on the chest and bending the knees;
  • A strong tilt to the side also leads to loss of orientation;
  • Wrong: row with straight elbows.

Crawl stroke technique

Crawl swimming technique involves learning correct posture hands

Stages of arm movement in stroke:

  • The hand is immersed under water;
  • A crawl stroke is performed, consisting of two parts;
  • The hand is brought out of the water;
  • Then the hand starts over the water surface.

At the 1st stage, the acute angle of the bent elbow is immersed in water. First, the hand enters, then the forearm and shoulder area. shoulder area experiences rowing maximum load and therefore enters the pool last. The arm at the beginning should be extended at depth.

The 2nd stage involves the initial and main part. The initial part includes the bend of the arm in the elbow area. This forms a wide angle in the forearm and shoulder part.

The main phase is to bring the elbow area to a right angle.

Stage 2 ends with straightening the elbow and bringing the arm out of the water.

The 3rd stage consists in bringing a straight arm along the body. When the second hand is immersed in water, the shoulder of the originally working one comes to the surface first. Then the forearm and palm area is removed.

Stage 4 - the arm bent at the elbow is brought out above the water, and all movements are repeated anew.

Salka exercise:

  • Athletes swim after each other, honing the crawl. To complicate the task, straighten the right hand, and perform all the steps in the crawl stroke with the left. After the end of all stages, change the right hand;
  • Now, making the same movements, change the position of the hands before the 4th stage of the stroke is completed;
  • For weighting, you can take a swimming board.

Fist training: swim using crawl, but clench your hands into fists.

Exercise alternation: crawl, making 3 strokes in a row right hand, then left.

Exercise with a float: stretch the torso in one line and hold on to the bowl with your hands.

Shoulder exercise: Place the shoulder blades on the hands and stroke with normal technique.

The swimming technique can also be used in backstroke. The setting of the hands in this case will be different from the usual crawl.



The capture of water determines the quality and power of the stroke as a whole. And here several serious mistakes are often made at once. Too long an emphasis on the grip leads to the opposite effect - the "vertical component" increases, and the traction force as a whole decreases. It is easier to control the capture phase when swimming on one hand. One arm is extended forward, the other slowly performs one stroke for six kicks. Every 25 meters, the hand should be changed.

Some swimmers in the pool are "heard". This happens when the brush slaps the surface as it enters the water. The beginning of the stroke is "lubricated", which means that the whole movement is performed incorrectly. The brush should enter the water at an acute angle without splashing or slapping, like a knife cutting through butter. The palm enters with a slight slope to the side thumb. It is important to keep one line from the palm to the forearm.

If you notice splashes after each entry of the hand into the water, then train the correct entry of the brush into the water at the mirror. And in the water, do a series of already familiar exercises: front crawl swimming with one hand. The second hand is pressed to the body. All attention is on the correct entry of the brush into the water.

Important:distinguish 5 main phases in the movement of the hands: entry into the water and influx; the supporting part of the stroke; the main part of the stroke, the exit of the hand from the water and the carrying of the hand over the water. The hand enters the water in front of the shoulder, on which the main load falls. First, the hand is immersed, then the forearm, and finally the shoulder. Then the arm straightens and at the level chest movement moves to the next phase.



swimming trunks:

"ELBOW IS NOT A HINDER"


swimming snorkel:

The start of the stroke in the freestyle occurs with the elbow high so that the swimmer can grab the water by starting the repulsion in the forward direction, and not up: the arm is slightly bent in elbow joint, the elbow is raised, and the hand is almost at the surface of the water. With a low elbow, the push-off "falls" down, which not only makes it difficult to move forward, but also leads to loss of balance and a decrease in speed. We correct the mistake by including swimming in full coordination with hands clenched into fists in the training.

The shoulder blades help to put a high elbow. For example, the figure-of-eight paddles from Finis, designed for both . Such a shoulder blade has two closed contours, one of which is worn on the forearm, and the second is attached to the hand. To move forward, the athlete will have to properly hold the wrist and forearm. Otherwise, the shoulder blades will fall off.


Paddles for swimming:

"HANDS NOT MILLS"

Carrying a straight arm over the water, when the athlete does not even try to bend it at the elbow, is another gross mistake in freestyle. The position of the body in this case becomes unstable, there is an extra tension in the movements, and the athlete himself gets tired faster.

There are a number of ways to fix hand carry. For example, swimming on your side: stretch lower arm forward and press to the body, the legs are actively working as a crawl - with or without fins. top hand you need to complete only half of the carry over the water - at this moment we fix our attention on the elbow, which should clearly look at the ceiling. Then the hand returns to its original position. Next, we complicate the exercise: we perform a full carry - we hold the elbow in a high position for a few seconds, then we do a full stroke.


Fins for swimming:

"YOU ARE NOT THE MOLE"

The entry of the hand into the water directly in front of the head (when viewed from the side) gives the impression that the swimmer is not swimming, but is digging the pool like a mole. This is a blunder common among many amateur swimmers. Also, "self-taught" often perform too far entry of the hand into the water, when an almost straight hand slaps the water. These two errors not only affect the speed, but also lead to overexertion in the shoulder joints.

The entry of the hand into the water is not performed immediately in front of the head - the hand should be slightly bent at the elbow. A familiar exercise will help here: we stretch one hand forward, the stroke is performed with only one hand. Breathing - under the working hand, for every second stroke. Every 25 meters there is a change of working hand.

Important:imagine a line "cutting" the body from head to toe in the middle. The arms should not cross this line during strokes, otherwise the body will begin to bend, which will only slow down the swim.

"PULL THE SOCK"

An important nuance of the footwork technique in freestyle is elongated socks. They should be stretched as far as the mobility of the ankle joints allows. In order to understand how important this is, you can do a simple experiment: try to crawl on your feet only, without pulling your toes. As a result, someone will simply stall in one place, and someone will even swim back!

To make it easier to pull socks, you need to develop mobility ankle joint on land - various flexibility exercises will help here. It is worth strengthening the skill with exercises in the water: swimming with a board on one leg - the whole emphasis is on drawn socks. Then the same thing, but with flippers.


"LET'S FLASH"


Leg Swimming Trainer:

The movement of the legs in freestyle starts from the hip with the legs as straight as possible. If you strongly bend your legs at the knee, then the pelvis collapses, the streamlining of the body disappears.

It will help get rid of the "overlap": the legs work as a crawl, the arms are extended along the body and hold the board above the knees. It is necessary to swim the distance without touching the board with your knees.

The next exercise is performed on the deep part of the pool and with fins: in a vertical position, we work with our legs in such a way as to keep ourselves on the surface. First, the hands are pressed to the hips. Then you can complicate the task by stretching them up over your head.

"THE CONFUSED IN THE AMPLITUDE"

The main driving "motor" in the crawl - the legs - cannot fully work if they are immersed too deep or, on the contrary, fly out of the water. Even for trained athletes, such swimming takes 2-3 times more strength.

It is important to catch the optimal range of motion - not too big and not too small. The legs should not thrash the air or work too deep. We are looking for our amplitude, including swimming on one legs in training: on the chest and on the back, with and without a board, with and without fins.

Important:legs during all phases of arm movements work up and down with an amplitude equal to about a quarter of the swimmer's height. With acceleration, the amplitude decreases. The number of leg movements in one stroke cycle can be 2, 4 or 6. Which corresponds to a two, four or six-stroke crawl.


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In swimming technique, the main source of traction force is the arm stroke. At the same time, the traction force differs depending on the level of skill of the athlete himself.

Phases included in the cycle of hand movement:

—support (capture of the water surface). The hand makes a supporting, powerful enough movement forward and down with a bend in the elbow and fast transition to the position that is necessary for the main stage of the stroke. The stance phase should end with a relatively rigid fixation of the joints and holding the elbow over the hand;

— main body (pull-up and push-off). It is carried out by adduction and extension of the shoulder, at this time the arms are also bent and unbent in the elbow area. This stage involves the creation of the main thrust, helping to move forward. To implement the main stage of the stroke, it is necessary to bend the arm at an angle of 90-100 °, while the movement of the hand is carried out under the longitudinal axis of the body. At the moment when the stroke is made, it is necessary to close the fingers and open the palm. First stage stroke: the elbow is directed to the side and slightly back. Then the arm should be turned back at the elbow. Ending: repulsive movements are performed from the water plane with the involvement of the hand and forearm. This stage ends in the pelvic area;

—exit of the upper limb from the water plane. The movement should coincide with the tilt to the other side. An elbow comes out above the water, then a hand emerging from the water in the thigh area behind the pelvis;

— movement with one hand over the water surface or carrying must be made at one moment with a stroke of another upper limb. Bent at the elbow, the relaxed arm sweeps quickly and the movement accelerates before entering deep into the water. The palm goes back and slightly up at the start of the carry;

— the entry of the hand into the water plane and the influx. The hand goes forward and down. The horizontal speed must be greater than the vertical speed. The entrance to the water plane is made where the imaginary point between the parallel through shoulder joint and the longitudinal axis of the body. Entry into the water is made with a brush, an acute angle is observed. The hand at this moment is still bent and straightens only with the influx. First, the hand enters, then the forearm and shoulder. Next, the relaxed arm should be extended forward. Turn the hand vertically to the direction of movement at the end of the influx, bend the arm in the area of ​​​​the elbow joint.



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