HOW TO SWIM FASTER BY STREAMLINING EFFECTIVELY
The form you have when you push off the wall is a clear reflection of what your swim technique will look like moving forward. Seems like a simple skill, but it is often not prioritized as much as it should be especially for those who are starting to learn how to swim. However, if you incorporate working on an effective push off in your training, you will start to feel and see incredible improvements overtime.
One of the most important takeaways from the 2020 ASCA coaches conference is that college scouts specifically pay the most attention (if not all) to underwater streamlines.
All world record holders in every event have an impeccable underwater streamline. You can learn so much just from observing the best in the game.
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:
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 key point mentioned within this blog is how you push off the wall will reflect how your technique forms moving forward. For example, if a swimmer pushes off the wall with a severe arch in their lower back, most likely their swim will suffer with lack of core engagement throughout their swim.
If a more novice swimmer pushes off the wall with a rigorous kick, most likely the rest of the length will be a struggle with kicking being the controlling factor. Once these habits take form in a push off the wall, it becomes harder to manage keeping your body position on the surface of the water or your arm stroke moving forward.
In order to maintain your body position on the surface of the water, it is critical to practice a proper push off with every opportunity off the wall. The propulsion force generated off the wall starts with your legs and core which will then lead to a more streamlined body position in the water.
If working on a high elbow recovery or a two beat kick is a goal of yours, a solid push off sets the foundation in order to progress further into more complex movements.
It is important to be mindful of form off the wall so you are more likely to hard wire these principles into your technique which will lead to reducing drag.
If a more novice swimmer pushes off the wall with a rigorous kick, most likely the rest of the length will be a struggle with kicking being the controlling factor. Once these habits take form in a push off the wall, it becomes harder to manage keeping your body position on the surface of the water or your arm stroke moving forward.
In order to maintain your body position on the surface of the water, it is critical to practice a proper push off with every opportunity off the wall. The propulsion force generated off the wall starts with your legs and core which will then lead to a more streamlined body position in the water.
If working on a high elbow recovery or a two beat kick is a goal of yours, a solid push off sets the foundation in order to progress further into more complex movements.
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.
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!
