Learning crawling - that's what matters
The arm pull - optimally glide
Immerse one arm in front of your body into the water, the other arm pushes powerfully under water backwards. Slide the front arm and shoulder a little further forward. This also causes your hips to move in a slight rotation. To glide forward optimally.
- Keep your fingers slightly open - the resulting turbulence creates even more resistance to impact. The hand is curious and bent.
- When immersing on the water surface, try to make as few bubbles as possible so as not to lower the water resistance.
- Keep your head in the extension of the spine, so that only a small part of the swim cap is over water - then you lie optimally in the water.
- The sliding arm stays in front until the train ends under water.
- During arm pulls, the body rolls from one side to the other like a tree trunk.
Now draw your front hand under water with your forearm bent to the armpit. The palm is pointing to the back. At shoulder level press your hand as tight as you can and in a straight line towards the back. At the same time, dip the other arm into the water well in front of your head and extend it parallel to the water surface a few centimeters further forward. The synchronicity of both movements is extremely important, because only then the sliding phase is optimally initiated.
If the back hand has pushed away a maximum of water with a fast-moving upward movement, the arm pull is finished under water. At the height of the thighs, the recovery phase begins: Pull the arm over the water surface with a high elbow forward. Forearm and hand are completely relaxed. The elbow is bent so hard that the hand almost touches the armpit at shoulder level. Meanwhile, start with the other arm under water to repressurize.
The leg strike - power from the middle
In order to move forward quickly, the body center and legs must remain as close to the water surface as possible. This is the result of the leg bump: legs and feet are stretched in the starting position and beat in alternation just below the water surface. The power comes from the hips, the feet are directed inwards. The downward stroke is the drive phase, the upward stroke the Ausholphase.
Tighten the hip flexor so that the thighs fall slightly. Knee and ankle are relaxed, knee is slightly bent on downward stroke. In the upstroke build up tension and stretch the leg and foot until it is again just below the water surface.
A powerful, efficient leg-kick is exhausting but can be an advantage, at least for short distances, to overtake others.
These are the most common mistakes when scratching:
To go biking
They pull the knees too hard when kicking and kick the water instead of hitting it.
foot posture
Their feet are either not stretched to the tips of their toes ("poker") or they are not turned inward on the downstroke.
water Frontage
Your leg bump is too weak, so your legs are too deep in the water.
head position
Your head is too far above water and your gaze is forward, not backward.
wrist
The hand bends upwards when immersed so that the fingertips point towards the water surface.
