Swimming coach. Training with a personal swimming coach for adults

The first rule of swimming is that there is no "correct" way to swim. Just as everyone runs differently, everyone swims differently. "All good swimmers start from perfect stroke technique but incorporate their own moves into it," says Jamie Baron, Chelsea Piers Fitness Club Director of water sports sports. And he adds: “You should try to use the ideal technique in the way that physiology allows you.” This means that you do not need to compare yourself with a person floating on the next path.

Make it your habit

“Going to the pool once or twice a week is a great way to achieve nothing,” says Jamie Baron. "If you don't invest your time, don't expect results." New to swimming and worried? The only way to overcome your fear is to make yourself feel comfortable in a new environment. “This process will be greatly accelerated if you go to the pool more often. Four 30-minute workouts are better than one 2-hour workout,” says Jamie Baron.

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Straighten up

You probably know that your body should be like a straight line in the water. Straightened up? Is it true? “The more straight you stay in the water, the less resistance you create, and the easier it will be for you to make strokes,” says Amanda Elizabeth Sawyer, trainer at New York's Health and Racquet Club. "This is especially important in open water, where there are many more unpredictable moments, such as waves, currents, other swimmers and aquatic life."

blow bubbles

Sounds childish, but blowing bubbles - important exercise. "Your head should be submerged in water, exhale through your mouth, your goal is a long chain of bubbles," says Ellis Peters, trainer at the famous American fitness club Equinox. “Say ‘Hmm’ as you exhale. The presence of sound is an audio confirmation that there is still air in your lungs.”

The best way to learn how to breathe correctly? “Look down—I mean the bottom of the pool—as you exhale,” says Amanda Elizabeth Sawyer. "By being face down, you keep your body straight."

Keep your head above the water

To breathe while freestyle swimming, you don't have to keep your entire face above the water. “Keep your head in a neutral position as you swim and turn it just to breathe. It's important not to lose momentum,” says Sarah Borrell, top-notch triathlon and masters swimming coach.

Minimize head movements

Move your head only when necessary (namely, to breathe). The more head movements you make, the less they are directed clearly forward. Amedeo Pablo Olivares, trainer at the New York-based Health and Racquet Club and operations director of the Pinero Swim Club, advises thinking of your head as a steering wheel in a car - where it goes, the body goes, so keep it straight.

Focus

In the water you cannot look around, hear, talk - you can only put everything out of your head. If you think about something negative, you may panic. “So, just breathe,” says Laura Kozik, an instructor at the Equinox fitness club and creator of the New York women's triathlon Team Lipstick. "Focus on your good shape, focus on your breathing, and focus on turning your body into a car...best in a Ferrari."

Practice swimming on both sides

“The shortest path between two points is a straight line. Swim straight, developing a balanced technique on both sides of the body,” says Laura Kozik. She suggests trying one-arm exercises to develop both the right and the left: extend your arm in front of you and hold it in this position while you stroke with the other arm throughout the entire length of the pool. “You will also learn how to breathe properly on both sides,” adds Laura Kozik. “After all, you can turn to inhale only towards the side of the hand, which is in this moment works".

Shoulders down, hips up!

“Believe it or not, the most important part of swimming is what happens between your hips and the top of your head,” says Misty Hyman, winner of the 2000 gold medal at the Olympics in the 200m butterfly, currently training other swimmers. To keep your hips higher in the water (which allows you to breathe more freely), make sure your head is in a neutral position (neck is long, straight) and your eyes are looking down. Keep your torso straight and lean slightly top body towards the bottom. This will help you keep your hips up.

Arms must be long

The freestyle and backstroke stroke requires the swimmer to rotate both the shoulders and the hips at the same time. The leading hand reaches forward while the other grabs the water and moves back along the thighs. What is the key to creating this effective, coordinated movement? " Long arms, long strokes and maximum spin axes should be the focus,” says Ellis Peters. Extend your arm fully at the beginning of the pulling movement and again at the end. Your shoulders and hips will roll out at the same time.

Longer stroke

“Many people who swim for themselves don’t increase their stroke length, although this is probably the most important detail in swimming,” says Radenko Miskovich, Elite personal coach Chelsea Piers NYC Fitness Club. A longer stroke results in maximum speed with minimum energy expenditure. To improve your stroke, Radenko Miskovich suggests trying freestyle with straight arms. Hint: Imagine trying to pick apples from a tree directly above you, twisting your hips to get as many as you can.

Protect your shoulders

Shoulder injuries are very common among swimmers. “When freestyle swimming, make sure your fingertips enter the water first with every stroke,” says Sarah Borrell, top-notch triathlon and masters swimming coach. Avoid entry first thumb, as this may put too much stress on your shoulder.

draw a line

To move faster, focus on moving your arm straight back as you roll your shoulders and inhale. “Your arms should not cross the center line of your body during any phase of the stroke,” says Amedeo Pablo Olivares.

Increase your speed

Not much help swimming for short distances in slow pace if you want to get better and faster. Instead, Radenko Miskovic recommends adding sprints to your regular workouts - swim 12 seconds or less with maximum speed, then - recover. Divide the pool into swimming zones with different intensities. Experiment to find your top speed.

Push yourself to the next step

"Legs are the most large group muscles in our body and they require the most oxygen. Working on the legs is vital for a swimmer,” says Paula Newby Fraser. She recommends adding 180-meter exercises to your warm-up.

Foot movement - whip

“When it comes to footwork, it’s very easy to overdo it. It can be tedious and much less effective than a push that looks like a whip movement,” says Misty Hyman. Imagine you want to pour something out of your fingertips. The movement of the whip starts from the hip, then the buttocks come into action and back muscles hips to lift the leg up. "You should feel like you're getting momentum as you move your foot down as well as up," says Misty Hyman. "If you do it right, your knees won't stay directly opposite each other - they will move vertically in a scissor fashion."

Pull your socks

Keep your socks out! "It forces you to be more collected," says Maria Kompos, personal trainer fitness club in New York Health and Racquet Club. "When you don't pull the sock, your feet and Bottom part bodies work against the water, slowing you down."

Swim from the hip

Do not bend your leg at the knee - think about the whole leg taking part in the push. “Pushing from the hip is the opposite of pushing from the knee,” says Maria Kompos. “Knee flexion creates resistance, while relatively straight legs allow you to move with less effort. You're using other muscles like the hamstrings and glutes, not just the quads."

Make turns perfect

If you do turns correctly, they will help you improve your swimming technique (and competition) by new level. “You have to control the distance to the rail in order to do the somersault in time. A strong and correct push can give you an advantage in the swim and help you catch up with the opponent, - says Gregory Kinchelo, Main coach swimming at the New York Athletic Club.

Hold your breath

The finishing sprint can change everything during a competitive swim. Gregory Kinchelo recommends not to breathe in the last 5 meters before the finish, even if you think it is necessary. Instead, focus on touching the railing as quickly as possible. When finished, you can breathe.

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Swimming lessons for adults in Moscow: full program

METHOD «SWIMMER` S WAY»

All our training is based on learning special commands in the water. These commands are formed for the student to quickly master the correct body movements in the water. In the process of learning, the student gives himself these commands with the help of a coach. We call these commands “formulas”. They are designed for every way of sailing and work at the level of the central nervous system student.

The student goes through THESE FORMULA in the process of all training from the first (initial formula) related to applied swimming, until the last formula, which refers to the professional swimming formula. This is a very productive and interesting path that students go through during several stages of training. As a result, students master the professional swimming technique in all ways.

FIRST STAGE: "INITIAL TRAINING", 1-3 months

This step is for people who want to:

Get rid of the fear of water.
Love water.
Strengthen your back.
Lose weight.
Improve the condition of the body.
Learn the right technique.

The first stage of training takes three months. During his students master all the ways of swimming. After the first stage, you will swim confidently in the following ways and cover the following distances without stopping:

- from 500 meters or more.
- from 200 meters or more.
- from 100 meters or more.
- from 100 meters or more.

In one training session (45 minutes) in the third month of training, students will easily overcome distances from 600 to 1000 meters. All these are indicators for people who did not know how to swim before. Those who successfully swam earlier and came to us to supply equipment, of course, will be able to overcome greater distances.

SECOND STAGE: "ADVANCED COURSE", 4-10 months

The stage is characterized by an in-depth STUDY OF PROFESSIONAL SWIMMING TECHNIQUE.

This stage is suitable for people who want to:

Learn to swim properly.
Prepare for competitions at various levels.
Get stronger.
Discover the world of professional swimming.

This stage consists of seven months: from the fourth to the tenth month of training. During this period, students go through the path of complete mastery of professional swimming techniques in all ways. All methods of swimming begin to be studied on the principle of complicating coordination exercises and increasing the functional load on the body.

After the second stage, you will be a professional swimmer in all types of swimming and be able to swim non-stop the following distances:

Crawl - from 1500-3000m.
Breaststroke - from 1000m and more.
Dolphin - from 200-400 meters.
Back - from 400 to 800 meters.

THIRD STAGE OF TRAINING: "PROFI", 11-12 months

This stage is suitable for people who:

They want to improve their technique.
Improve your personal record.
Prepare for the competition.
Become a professional swimmer.
Improve skills for open water competitions and Masters.

This stage takes place at 11-12 months of study. After this stage, a student of our club goes into the category of "Pro" and begins to train according to the system of training swimmers of the highest qualification. At the third stage, students consolidate their professional swimming technique through intensive training process using zonal loads in a wide range. Here we teach students to keep professional equipment against the background of physical fatigue.

Outcome:

All of the above training system was designed so that the student can effectively learn swimming from the very basics to obtaining positive results associated with the development of professional swimming.

In the course of training, we study each new style of swimming and bring the skills of mastering it to sports perfection. This allows the student to effectively engage new body muscle groups and master new breathing rhythms. In the future, this skill allows the swimmer to use all the muscles of the body to the maximum in one workout mode and, due to correct breathing and balanced loads, increase the overall tone of the body and increase the metabolic rate.

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Swimming lessons for adults

Swimming is different from other sports and has its own specifics. IN aquatic environment, not having the usual support, the human body acts differently, it promotes mobility and develops the body. Due to the lack of a sense of weight, the support system is unloaded and the physical formation is distributed. Performing repetitive movements horizontal position gravity ceases to "press" on the organs and facilitates their work.

Swimming lessons for adults

The swim harmoniously improves the capabilities of the body, positively affecting all organ systems and helps to relieve overweight. This sport helps to increase the strength of the respiratory muscles, increase ventilation of the lungs, strengthen the cardiovascular vascular system, improve posture, increase stamina and immunity, and much more.

Swimmers have strength, stamina, plasticity and agility. They are mentally prepared, disciplined, hardworking and have good health.

Most often, mature people who did not learn to swim as children do not take up this business as they grow older and, thereby, deprive themselves of all the benefits that swimming brings. this species sports. A fear of depth or another phobia can serve as a barrier.

There is a theory that over the years such fears only increase and this slows down the decision to dive. But how to discard worries and worries and take the first step? Is it necessary for swimming lessons for adults from scratch special method?

The consciousness of an adult cannot be compared with that of a child. Mature people begin to think a lot, and, in most cases, negatively.

Swimming for adults with a coach

But, if there is a real desire to learn, with the help of a coach, everything will work out:

You need to distract yourself from bad thoughts. Focus on the joys, pluses of swimming. Think positive and stay calm, because until a person relaxes, the process will take longer. Muscle stiffness and uneven breathing can affect how the trainee floats on the water. So give yourself confidence and positivity.
Classes can not start everywhere. If there is fear or uncertainty, it is better for a person to see everything that happens under water. First lessons in Swimming lessons for adults should take place in the pool, at a depth that allows you to reach the bottom with your feet.
Equipment. This is a swimsuit (preferably not separate), a cap and goggles for swimming.

Swimming Basics

Swimming lessons for adults starts with breathing.

The principle of the technique is to inhale into all the lungs through the mouth and exhale under water. Being aground, a person inhales, sinks under water and exhales. Try not to breathe through your nose and remember that keeping afloat is directly dependent on the depth of inhalation. Do a couple of times.

Swimming Basics

Psychological barriers will help to overcome a number of such exercises:

Asterisk: Inhale deeply and lie face down on the water, stretching your limbs in different directions.
Float: Get into the water just above your waist. You should take a breath and, at a bold pace, bend your knees and lower your chin to your neck. While in a peculiar fetal position, with your back at water level, freeze until you feel that you need to inhale. Then you can easily get on your feet. You can repeat the exercise several times to feel how the body is kept on the water.

First, as a rule, you can train two to three hours after eating. Secondly, efficient swimming lessons for adults the right time of day will contribute: not too early (to let the body wake up), and not too late (when the body already needs to rest) - from 16 to 19 hours. In addition, to warm up and prepare the muscles before diving into the water, you need to warm up. It's interesting to know that glasses that are perfect for one athlete may not fit snugly on another.

Tips for Learning to Swim

This is due to the difference in the construction of the face. It is very inconvenient, because during the swim, water can seep into the space. We should not forget about attendance (at least 3 times a week to accustom the body to stress). Never let yourself get dehydrated. In water bodies, it is hardly noticeable. Do not swing your legs very much, you are wasting energy.

There are many ways to learn to swim. Sometimes this is done through video lessons, but this is definitely not a substitute for a graded teacher. I offer you the leader among all possible options: the European Swimming Organization Mevis.

Swimming lessons in Moscow and Saint Petersburg

For almost two decades they have been teaching mature applicants, and have the number 1 Russian technology with a European patent (German patent No. 5/12-2012). Swimming lessons for adults in Moscow takes place in many different pools. These guys train both absolute beginners and bad swimmers, as well as good swimmers.

“Even after a long break in swimming, you will not lose your skills,” writes the official website of the community. This institution exists not only in Moscow. quality swimming lessons for adults in St. Petersburg made possible in 3 rooms with blue paths.

"Olympic" is a legendary sports facility, one of the main sights of Moscow. The sports complex has a history of four decades. It was built to Olympic Games 1980 and for a long time was the largest indoor sports facility in Europe.

At the end of 2017, the object was acquired by the group of companies " Kyiv area» God Nisanov and Zarakh Iliev. Currently, the holding is reconstructing the complex, which is scheduled to be completed in 2023.

The new Olimpiyskiy will be equipped with a multifunctional arena designed for concerts, sports and circus events, a space for exhibitions and conferences, a multiplex cinema, a children's entertainment center, electronic library, a medical diagnostic center, the project also provides for a planetarium. Moving panoramic restaurants will start working on its roof.

After the reconstruction, the Olimpiyskiy will retain its sports function. In the renovated "Olympic" the swimming and jumping pools will again work, indoor ice rink, gyms, as well as a water park, a diving center, tennis courts, spa and fitness areas, etc. In addition, parking will be expanded, which will make visiting the Olimpiyskiy more comfortable.