Butterfly & Breaststroke Turns
The flip performs a necessary function within the stroke. If properly carried out, it could enable you achieve pace on every of the transitions and due to this fact enable you purchase time. There are 2 kinds of turns: the flip flip in freestyle and backstroke, and the open flip in butterfly and breaststroke. It can be crucial for younger swimmers of their early years of coaching to learn to management the varied phases of the flip.
The completely different phases of the open flip (flip utilizing the fingers)
1. The method
With a purpose to obtain a quick flip, you’ll want to arrive on the wall at a superb pace. You need to work in your penultimate stroke cycle so as to achieve pace throughout your final stroke cycle.
2. Palms on the wall
The top should stay streamlined with your complete physique, with the fingers gently absorbing the shock of the wall. Each fingers should contact the wall on the identical time.
3. The switchover
The legs need to be introduced again rapidly to the chest, heels on the buttock. One arm dives again within the water whereas the opposite one leaves the wall following push off. The top straightens out whereas the physique and the legs stay in the identical axis while rolling to the aspect. The switchover stage permits the toes to be positioned on the wall with the fingers introduced again out in entrance, a perfect time to breathe.
4. Diving although the water
The top dives by way of the water, with one leg coming as much as the floor, fingers positioned like an arrow. At this stage, the physique must be completely underwater, parallel to the floor.
5. The push off
Anchor the toes in opposition to the wall in a fluid motion, because the physique positions and aligns itself parallel to the floor of the water. The push off ought to begin simply after the toes have made contact with the wall, and it must be progressive and explosive. When the push off ends and the underwater part begins, your physique must be repositioned (stomach downwards) in a hydrodynamic place.
The assorted muscle mass
The principle muscle teams stimulated in a flip are the pectoralis main and the triceps throughout the “fingers on the wall” part, all of the muscle mass from the lap belt throughout the “switchover” part, the gluteus maximus, the rectus femoris, the femoral biceps and the vastus lateralis muscle for the decrease a part of the physique, that are used throughout the “wall push-off” part .
Keep tuned to seek out out how one can enhance your execution pace: second half coming quickly!
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