HOW TO SWIM FASTER BY STREAMLINING EFFECTIVELY
Perfecting your push-off is a key indicator of your overall swim technique. Often overlooked, especially by beginners, this seemingly simple skill holds significant potential for improvement over time. Insights from the 2020 ASCA coaches conference highlight the vital role of underwater streamlines, a focus for college scouts and world record holders alike. In this post, we’ll explore the importance of refining your push-off and creating an effective underwater streamline. Discover how this focus can substantially enhance your swim performance. Dive into ‘How To Swim Faster By Streamlining’ and elevate your swimming prowess.
UNLOCKING SPEED: THE SIGNIFICANCE OF PERFECT STREAMLINING IN SWIMMING
Why? Because a swimmer is the most hydrodynamic in a streamline body position when he or she enters the water. Also, a swimmer is not experiencing surface tension while moving underwater. It is a true skill to learn which often takes years to master. Something a coach wants a swimmer to already have before they enter their college swimming career. If a swimmer has great streamline form, they will surely move ahead of the pack and ultimately win their event with the right training.
Streamline is the positioning you are in after a dive or a push off the wall. Your body is positioned with proper alignment while both arms are extended either behind or to the side of your head position. Both hands are then stacked on top of each other forming a hydrodynamic position as shown in the image below:
ENHANCING PUSH-OFFS: THE GLIDE TECHNIQUE FOR IMPROVED STREAMLINING
Some swimmers do not have the range of motion yet to be able to form a perfect streamline. In order to prioritize a proper push off you can use a familiar position to help prepare you to ultimately learn proper streamline form. This position is called the “glide” which incorporates the same alignment except your arms are extended shoulder width apart versus stacked together.
Even though a swimmers arms are shoulder width apart, it is important to keep your head neutral while avoiding turning your head. This will give the same feeling and help you improve your form over time. This skill is great to incorporate into your practice if you are working on your freestyle or front crawl form. I have included a video demonstrating a proper glide and streamline off the wall.
HOW DOES THIS AFFECT YOUR TECHNIQUE?
The main focus of this blog is how your push-off from the wall directly impacts your swimming technique. For instance, pushing off with a pronounced arch in your lower back may lead to a lack of core engagement. Similarly, a novice relying on a forceful kick during the push-off may struggle in subsequent lengths, with kicking dominating.
Once these habits form during the push-off, maintaining proper body position and a smooth arm stroke becomes challenging. Consistent practice of a correct push-off is essential for a surface-level body position. The force generated from your legs and core contributes to streamlined body position in the water.
Whether aiming for a high elbow recovery or perfecting a two-beat kick, a solid push-off is the foundational step for progressing into more advanced movements.
Mindful form off the wall helps ingrain principles, reducing drag in your technique. For novice swimmers, a rigorous kick during the push-off can impact body position and arm stroke. Regular practice of a proper push-off, emphasizing legs and core, enhances streamlined body position. A solid push-off sets the foundation for advanced techniques like high elbow recovery or a two-beat kick.
HOW TO INCORPORATE STREAMLINES INTO YOUR PRACTICE:
Practicing proper streamline form requires consistency and making it a habit to make every push-off count.
Start by warming up with this specific dynamic stretch to help get the blood flow moving to the right area while rehearsing the form in place before hopping into the pool.
If you are incorporating a kick set, opt to go without the board and work on streamline kicking on your back. This will help you develop proper mobility and most importantly, core stability.
I have included a list of swim tips you can start incorporating into your practice!
HERE ARE FIVE PRACTICE POINTS TO HELP KEEP YOUR STREAMLINE FORM IN CHECK:
1. Head Position: Don’t lift your head rather maintain a neutral position. Focus on aligning your head position neutral with your spine. Keep your nose pointed to the bottom of the pool.
2. Arm Extends: Don’t pull your arms back rather extend your arms straight avoiding any bend in your elbows. Stack one palm over the other. Your upper body should feel toned as you move through the water.
3. Core: Keep your core engaged by drawing your belly button towards your spine. This will help keep your form nice and toned while avoiding any arch in your lower back. If you are swimming freestyle, this engagement will help your body rotate into your first freestyle stroke.
ADDITIONAL STREAMLINE TECHNIQUES FOR ENHANCED PERFORMANCE
4. Relaxed shoulders: Even though your arms are engaged, focus on keeping fluidity in your shoulders from side to side to avoid a rigid streamline.
5. Legs Extended: Push off the wall with your hips and legs fully extended while your toes are pointed to the wall behind you. This will help you learn how to maximize as much body length as possible without disrupting form. Maintaining keeping your body in a straight line, follow this form with a compact dolphin or flutter kick depending on the stroke you are swimming.
CONCLUSION:
Now that you have a better understanding of a proper streamlined position, try including some of these points the next time you practice on stroke technique. Remember you are the fastest off the wall and every push-off will dictate how the rest of your swim will feel. Even if you are swimming for triathlon training purposes or open water, adding this skill to your pool practice will significantly benefit your training.
If you are working on a well managed breath in freestyle swimming technique, fine tuning your push offs will help you further towards your goal. If you do not have the range of motion yet to be able to execute a streamline, use the glide to get the same benefit in your practice!
