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Check out the following articles to learn more about
how to swim and improve your fitness level!


**NEW ARTICLE - Hip Rotation in Freestyle Swimming

This page will have new articles added regularly. Come back soon!

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Set #1 - Swim Basics

  1. Kick on Side Drill
  2. Learning to Swim on Your Sides (Shark Drill)
  3. Hip Rotation (Roll Side-to-Side Drill)
  4. Hand Entry and Pull
  5. Putting it Together
  6. Backstroke and Freestyle Turns

 

 

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Swim Physiology

Hip Rotation in Freestyle Swimming
Marion Alexander, PhD, Julie Hayward, BKIN, Yumeng Li, B KIN. Sport Biomechanics Laboratory, University of Manitoba


Potential issues with hip rotation
Although top swimmers tend to use a greater range of hip rotation in their strokes, it is possible for young swimmers to use too much hip rotation. A greater range of hip rotation is most likely to occur during the breathing cycle of the stroke, as swimmers have a tendency to rotate further to the side during breath taking. This will often produce less rotation to the other side and a poor arm recovery on the non breathing side due to lack of shoulder rotation. Young swimmers should be encouraged to perform similar ranges of hip rotation in both directions during the stroke. A greater range of hip rotation on one side may cause the legs to drop further underwater, which will produce greater drag and less efficient strokes.
In summary, swimmers are encouraged to use a large range of hip rotation as well as shoulder rotation during the front crawl stroke, as this will improve stroke efficiency and the power of each stroke, as well as swimming speed. Some of the power of the hip rotation may be transferred to the pulling arm. As well, the timing of the hip rotation is important, as the hip rotation must begin early in the stroke cycle in order to precede the shoulder rotation and produce a stretch on the trunk muscles.

See this link for more detail:
http://www.coachesinfo.com/index.php?option=com_content&view=article&id=10283%3Ahiprotation&catid=34%3Aswimming-general-articles&Itemid=138

Swim Psychology

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