Drills To Improve Front Crawl
Simple to understand and easy to follow...
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The best drills to improve front crawl are ones that have the biggest effect on your technique. Listed below are some of the most basic exercises for learning and improving front crawl technique.
SEE ALSO: The Best Books for Supporting Your Swimming Progress
These drills are taken from my book 'How To Swim Front Crawl' and they break down the stroke into it's component parts, making learning and fine-tuning it a simple process.
Drill 1: Body Position
Push and Glide from Standing
Aim: to develop correct body position and shape when moving through the water.
The swimmer can start with arms stretched out in front and pushes off from the pool floor or from the wall with one foot and glides through the water unaided.
- Keep the head tucked between the arms
- Stretch out as far as you can
- Keep your feet together
- Head is central and still
- Face is submerged
- Eyes are looking downwards
- Shoulders should be level
- Hips are close to the surface
- Legs are together and in line with the body
- Failure to submerge the face
- Head is not central
- Whole body is not remaining straight
- Feet and hands are not together
Drill 2: Leg Kick
Kicking with Float Held in Front
Aim: to practice and learn correct kicking technique.
Holding a float or kickboard out in front isolates the legs, encourages correct body position and develops leg strength.
- Kick with pointed toes
- Make a small splash with your toes
- Kick with floppy feet
- Legs kick close together
- Kick comes from the hip
- Kick is continuous and alternating.
- Legs are close together when they kick
- Ankles are relaxed and the toes are pointed.
- Kick should just break the water surface.
- Knees bend too much
- Feet come out of the water
- Kick comes from the knee
- Legs are too deep in the water
Drill 3: Arm Pull
Single Arm practice with a Float
Aim: to practise and improve correct arm technique
This practice allows the swimmer to develop arm technique whilst maintaining body position and leg kick. Holding a float with one hand gives the weaker swimmer security and allows the competent swimmer to focus on a single arm.
- Keep your fingers together
- Brush your hand past your thigh
- Pull fast under the water
- Elbow out first
- Reach over the water surface
- Fingertips enter first with thumb side down
- Fingers should be together
- Pull should be an elongated ‘S’ shape
- Pull through to the hips
- Elbow exits the water first
- Fingers clear the water on recovery
- Fingers are apart
- Pull is short and not to the thigh
- Lack of power in the pull
- Arm pull is too deep underwater
- Arms are too straight on recovery
Need More Drills To Improve Front Crawl?
Download a full set of 22 basic drills to improve front crawl, covering body position, leg kick, arm pull, breathing and timing and coordination.
'How To Swim Front Crawl' will have you swimming with smooth and efficient technique. Click below to download or click here for more information.
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front crawl drills