QSI 3041

KEMAHIRAN IKHTISAS RENANG

TITLE:
FREESTYLE (COMMON MISTAKE)

NAME NO. MATRIK

SITI ARISHA BINTI MOHD SABRI D20171078732

SYAZWANI BINTI PATIK D20171078709

LECTURER: DR FARIBBA BINTI HOSSIEN ABADI

.Freestyle is a natural, cyclical cross movement. It has the least steep body position, so

it has the minimum of front resistance, consequently it is the fastest style. The first most

important element of this technique, which mention should be made of, is the ideal posture.

The three conditions of this ideal, streamlined body position, according to Ákos Tóth (2008),

are the proper head position, the straight back and hip position, and finally the small legwork.

According Girold et al., 2001; Pelayo et al., 1996; Seifert et al., 2010 referenced Ana

Filipa et al., (2013), swimming performance is mainly analysed through the swimming speed,

which is the product of stroke length (SL) and stroke rate (SR). Therefore, swimming skills

were traditionally evaluated through changes in these parameters and also in stroke index (SI),

being this latter the combination of speed and SL.

To optimize the benefits of the sport, however, swimmers need to master skills that

allow them to swim at the right intensity for a long enough period of time to achieve health

gains. Safe, effective body mechanics results in more effective strokes. Such strokes maximize

a swimmer’s propulsion through the water, for optimal speed and time. It’s never too late for

people to learn how to swim for health and fitness, or to brush up on techniques that will

improve performance. Many swimmers focus mainly on counting laps to quantify their

distance. Common mistakes are easy to identify as “Repetitio est matrem studiorum”

(“Repetition is the mother of learning”). If the goal of each swim workout is to complete as

many laps as possible in an allotted time, there’s a great possibility individuals won’t pay

attention to their body position and/or stroke mechanics. A movement repeated countless times

becomes automatic, even if it’s incorrect. As a result, swimmers think their technique is right.
COMMON MISTAKE IN FREESTYLE STROKE

HEAD TOO HIGH

The most common mistake made by swimmers involves the position of the head. While

swimming in supine position or on the back (backstroke), participants may hold the head too

high, with their eyes focused directly or nearly directly backwards. When individuals swim in

prone position or on the stomach (butterfly, breaststroke and freestyle), problems occur when

they focus their eyes straight ahead. In addition, a high head will in most cases prevent the

body rotating sufficiently during the freestyle and backstroke, which can lead to a lateral or

side-to-side motion. This movement will result in slow, inefficient swimming. Improper head

position usually leads to other mistakes, such as hip and leg drop, where the swimmer

submerges the hips and legs too low under the surface, creating even more drag on the body.

These mistakes translate into slower swimming speeds and higher energy usage.
 The head is bent down between the arms. It cannot be raised because it increases the

resistance. For this reason, the legwork must also be minimal. The upper at most point of the

leg movement is the surface of the water, while its bottom point can leave the body line only a

little bit. The position is not a constant one, because the body makes turns of about 30 or 40

degrees along its longitudinal axis while swimming. Freestyle legwork consists of small cyclic

movements, a downward propulsive phase and and a passive upward lift. This alternating

motion is completed by lateral moves, which provide the balance of the body. The rate of how

much the legs open depend on individual conditions (antropometria), but it is approximately

from 50 to 80 cm. The propulsive phase of the kick is started by the sinking of the hip, which

is followed by the movements of the thigh, and then the knee, the leg and finally of the foot. In

the down kick phase the knee bends, the leg legs behind slightly, and then a it catches up the

foot movement with a fast whip-like movement. And finally, the stroke of the tense but still

loose foot closes the movement cycle. The upward leg movement is also started from the hip.

The leg stays in a straight position throughout the movement and the foot is in a loose position.

This phase has no propulsive function. Novice swimmers often believe that they have to use a

propulsive force upwards too, so their knees are bent incorrectly, (this is called cycling). With

driving the water behind them the bottom of their foot they produce a significant whirling

current. The excess power takes up extra energy, faster will come the fatigue. And this leads to

further deterioration of the technique. The upward leg movement must be carried out with a

minimum investment of power. Legwork consumes more energy in itself. When swimmers use

only their legs and feet, they consume approximately four times as much oxygen as when

swimming with only arm strokes (Tóth 2008). For saving more energy, long-course swimmers

apply less kicks. They use double, double crossed or four-pace legwork. When they use double-
pace legwork, they do two downward kicks during an arm cycle, when they use four-pace

legwork, they do for kicks, and when using double crossed legwork, they make four leg

movements during an arm cycle: two larger downward movements and two crossed ones are

carried out. Of course there are exceptions, and there are some long-course swimmers, who can

cope with the sprinters legwork, which is six leg movements during one arm cycle. The number

of leg movements mostly depends on the distance to swim, but if someone’s legs really sink

(mostly men’s), it is more effective for them to use the six-pace legwork. It also recommended

to swimmers with shorter legs, and to swimmers with outstanding vital capacity. However,

with longer lower limbs, the double, four-paced or crossed legwork is more effective.

For the development of the proper swimming rhythm it is essential to create the right

consistency of the arm work and the legwork. The first essential component of that is to always

adjust legwork with arm work. It’s no different than making six kicks during one arm cycle.

For further versions, double legwork, double crossed legwork and fourpace legwork, see above.

Leg work does not only have a propulsive function but it also stabilizes the body, it

compensates for the lateral turns of the body (due to arm work).