Butterfly & Breaststroke Turns
How you can enhance your execution velocity?
Erwann Jacob, Guingamp’s coach, says: “to handle performing a fast and environment friendly flip, the swimmer has to be taught to arrange himself on the motion. The shoulders and the top should stay within the water with breathe being taken throughout the turnover part. To have a benchmark on the execution velocity, we are able to monitor the time spent between the second the arms contact the wall and the second the final foot leaves the “push off” part. Smaller swimmers have a bonus throughout the turnover”.
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Listed below are a number of of the occasions (arms touching the wall/ft leaving the wall) made by the world elite workforce swimmers over the last Olympics in London 2012 and the 2015 World Championships:
In breaststroke:
- Ruta Melutyte: 1,08 sec in London 2012 and in Kazan 2015
- Adam Peaty: 1,23 sec in Kazan 2015
- Cameron Van der burgh: 0,96 sec in London 2012
- Daniel Gyurta: 1,08 sec in London 2012
In butterfly
- Katinka Hosszu: 1,24 sec in Kazan 2015
- Sarah Sjostrom: 1,26 sec in Kazan 2015
Exercise within the pool
8 X (7m+25m) butterfly-backstroke-breaststroke-freestyle: Swim as much as 7 meters earlier than the wall, do the turnover, swim 25 meters after which exit the pool with each arms pushing down on the wall and each ft touchdown collectively on the ground.
Exercise out of the pool
Probably the most full exercise is to mix every of the above workouts with a set of pool sprints. Earlier than every 25 meter size, full a repetition of burpees, which can enhance the respiration price and would require using all of the muscle teams wanted for the turnover.
Ideas
- Land softly
- Carry the legs again as quick as doable beneath the hips. This can make it easier to achieve effectivity throughout the turns
- Obtain an explosive push off along with your legs for the leap.
- It is very important stay in a streamlined place throughout the leap, similar place as throughout the underwater part after the flip.
Be quick with out speeding
Spending time on every part of the flip will enhance the swimmers’ method. It should assist purchase time (some treasured a whole bunch of second) throughout the race, with out spending extra vitality than wanted.
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