Joshua

Time key frames:

0:00 – 0:05  Synchronization is key, you are not doing on time the second kick, remember that your pull should finish at the same time that your second kick.

Your hands are pointing down towards the floor, this is why your head is coming out too much, change the direction of the hands to pull backwards, you want to move forward not up. For this, you need to bend your elbows when pulling.

0:12 – 0:15 When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

0:18 – 0:22 Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

1:25 – 1:40  You are missing lots of hip movement, the kick comes from your core not only by bending your knees. 

Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke.

You are bending your knees too much on the first kick, you are doing the first kick stronger than the second, the second kick is supposed to be the strong kick

Areas to work on, in general:

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

Time key frames:

0:00 – 0:14 Right now you are not rotating. Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

When your hand enters the water let it go deeper keeping it straight, then start bending your elbow so you pull the water backwards instead to sides.

0:23 – 0:34 You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope. 

Your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. You want to bring your feet closer to the surface, the toes should touch the surface.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.

Areas to work on, in general:

• Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.

Backstroke examples:

Time key frames:

0:00 – 0:15 Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water.

You are doing your kick and your stroke at the sametime, it should be your stroke first then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have your arms on the front you finish the kick (it will be the fastest part of your stroke)

0:16 – 0:22 When doing the turn, remember to bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water. It is the same to breast and fly.

Do not rush the pullout, push of the wall, stay a bit in a tight streamline, then when you start to lose speed, do the dolphin kick and the pull, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout strong and to carry the speed.

0:23 – 0:30 The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs or a stretch band above your knees. 

Areas to work on, in general:

• Work on the synchronization first
• Work on your body position, your hips and legs should be closer to the surface in order to reduce drag.

Breast examples:

Time key frames:

0:00 – 0:15 You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

Your stroke rate is too fast and you are cutting your stroke, when you finish gliding, bend your elbow to start the pull.

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

0:16 – 0:24 When you push of the wall, make sure you push deeper, then with the dolphin kicks you start to come closer to the surface. Avoid doing your underwaters rigth on the surface.

You are pulling with your arms straight, bend your elbow more and finish your pull all the way back.

Make sure to keep practicing the flip turns every time you swim freestyle. Use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.

Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn,

Areas to work on, in general:

• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water. 

Free examples: