Aquatic sport par excellence, swimming is a demanding discipline that requires regularity and precision during training. This sport has the reputation of being complete and of working the whole body with lifeguard training near me.
To develop both your muscles and your endurance, and thus improve your swimming performance independently, follow these 5 pro tips.
Pay attention to your warm-up session
Warming up is a must for all sports. It ensures the transition between the state of rest and the effort. This phase allows you to awaken your body in order to prepare it for action, otherwise you risk various inconveniences, both physical and psychological, which can serve you in competition with lifeguard training near me
In swimming, the warm-up is divided into two phases:
- Dry warm-up, that is to say out of the water , with movements of flexibility and balance;
- Warming up in the water by performing specific lengths.
The first step is to make the joints more flexible by performing numerous rotational movements: shoulders, wrists, ankles, neck, etc. Warming up then improves blood flow to the muscles , which are thus less prone to lesions. Body temperature and heart rate gradually increase, making you more efficient throughout your swimming workout.
Finally, warming up ensures better recovery at the end of the session by limiting cramps and aches (but don’t forget the stretches at the end of the session!).
Bet on micro-exercises to gain efficiency
Swimming mobilizes the whole body and your performance depends on how well it moves through the water . It is therefore important to work on the sensations of each member and to be attentive to the fluidity of their movements. For this, micro-exercises are effective with lifeguard training near me
Underwater, scull with your wrists to better feel your support. Also take the time to do lengths while keeping your fists closed: the propulsion surface is then greatly reduced, which increases your sensations when you return to normal lengths with the palm of your hand open. Swimming then seems easier!
Isolate the upper and lower body to improve their respective performance during your swimming sessions: swim only with your arms and then only with your legs , to increase your propulsion and your balance. By focusing your attention on each part of the body, you will better understand their role in swimming and refine your feelings in contact with water, one of the keys to progress in swimming.
Work on your breathing
It’s a fact: we can’t breathe underwater! Therefore, swimming requires a lot of work on your breathing . You have to supply your body with oxygen at the right time, find the rhythm adapted to your speed and the type of swimming you are working on. Turning the head to breathe while swimming disturbs the balance of the position and leads to a decrease in the aerodynamics of the body.
Improving in swimming therefore requires significant work on breathing. You have to learn to inhale quickly and exhale slowly, so as to synchronize your breathing with the movements of swimming. To help you, you can turn to the snorkel , or use a board that you hold in your hands, which has the advantage of stabilizing you while you turn your head to breathe in crawl.
A classic exercise is the “one-eye breather” : try to take only one eye out of the water when you’re about to inhale! Also try to breathe only every 3, 5 or 7 movements to develop your respiratory amplitude.
Fine-tune your horizontality for a smoother swim
To improve your swimming, it is therefore necessary to adopt a position as precise as possible in order to optimize movements in the water .
In this perspective, the position of the head is crucial. We naturally tend to want to look ahead. However, it is better to focus your gaze on the bottom of the pool in order to reduce the influence of water on the forehead. In addition, keep your head fixed : it is this that determines the correct alignment of the body and its balance!
To better feel the ideal position, you can practice using a pull-boy. Placed between the legs, this educational tool improves your buoyancy and helps you keep the lower part of the body horizontal . It is this feeling that you must manage to rediscover… without the pull-boy with lifeguard training near me
In order to improve your horizontality, video is a strong ally. By seeing yourself in the image, you will immediately see if your position is correct and at what level you need to correct it. It’s rarely pleasant to see yourself in the middle of an effort, but it is an effective tip for improving your swimming skills .
Train out of the water
Of course, swimming is inherently water-related. However, there are many things you can do out of the water that will help you once in the pool. You can, among other things, work on the flexibility of your joints at any time by performing stretches and rotations out of the water, as during the warm-up. Do sheathing sessions: your balance in the water will be all the more precise thanks to reinforced abs and lumbar muscles.
While practice is a key part of swimming training, observation also plays an important role in progression. Do not hesitate to look at how other swimmers and experts position themselves in order to understand what good swimming technique is all about . Go to them and ask their advice. The sharing between practitioners of a sports activity is also an excellent way to improve!
To be effective during your session, upstream preparation remains necessary. Before entering the pool, concoct a program and give yourself goals . There is nothing more effective than knowing what we need to do and the reason for our training! You can even go further by imagining your own evaluation tests. Because after a session, you have to know how to determine if the exercises are effective and if you are improving or not. But don’t forget to be patient every day!
Last advice to progress quickly in your swimming: don’t hesitate to go on a swimming course in France or abroad, some organizations offer formulas for swimming summer camps or swimming language stays .