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21/07/26 Video/In-person Analysis with Coach Jamee
When analyzing a stroke, we first look at the body’s balance in the water (is it in the neutral zone), the alignment of the frame (is the frame broken in any spot, is the spine straight and rotating as a unit and fluidly, is the head in a downward neutral position, is the pelvis in alignment with the spine, are the hips/legs straight behind the vessel). If the balance and the shape of the frame is off, then any effort we apply to the propulsionary elements have diminishing returns.
Taking the time to work through the Building the Frame and the Form the Streamline Shape in the Freestyle Fundamentals Course will help you form a firm foundation to then build a more efficient stroke upon. This course can be found on the Member Home page.
Today’s analysis we looked at several pieces. Below I created a list and a note on where to find lessons, drills and cues for this portion in the the new course notes found on the Dojo homepage.
First off, when we start to point out holes in the strokes, it’s easy to feel discouraged. You are still a successful swimmer, clearly as you make significant forward progress. But we hope, that instead of feeling discouraged, you are encouraged that their is room to grow in making a stroke that is more efficient and effective for you. Less energy, better results.
- Head remaining in a neutral position, aligned with the spine, always looking down, rotates in alignment with the spine when turning to breathing (Building the Frame, Freestyle Fundamentals Course. Rhythmic Breathing, Freestyle Advanced)
- Straight Spine, Single Unit rotation. To avoid a ‘fish tail’ effect of the lower half of the body, it’s important to rotate the thoracic cage and the pelvis together as one unit. Focus on the Streamline Frame low rotation angle, switching weight from one side to the other with the whole torso traveling. This can also be effected by over rotating to get the Recover Arm out of the water, where the thoracic cage over rotated to compensate for Swing that is not within range of motion. (Form the Streamline Shape, Freestyle Fundamentals Course. Sending Force Forward, Freestyle Fundamentals Course.) Also, gently explore that anterior tilt of your pelvis. There is a slight lordosis (arch) in the lower back, that will effect your hip/torso connection and cause a sinking effective down the frame.
- Keeping the Entry of the Swing and the Streamline Extension when the entry lands “wide on their tracks.” Traditional swimming had us bringing our swing and streamline arm into the midline of the body. The idea was to “cut through the water.” Instead this actually causes the spine to curve towards where the shoulder just reached, creating an ‘s’ swerve or wiggle. To avoid this, we retrain the frame to swim with our arms in alignment with the shoulder position. This is represented and reinforced in several lessons. (Build the Frame, Freestyle Fundamentals Course. Form the Streamline Shape, Freestyle Fundamentals. Generate Forward Momentum, Freestyle Fundamentals Course.)
- Ideal Target Depth for the Streamline Arm. In the same courses 3 courses above we discussion Target Depth for the where the Entry hand lands for the Streamline Extension. This depth impacts the balance you will feel along the frame, the force you applied in sending forward momentum, how you slide in the water, and eventually how you form the Catch in the under water portion of the stroke. Your Catch actually looks pretty good, but we could tighten it up with a deeper target depth at the beginning, and you may find a release of tension in the lower back while in streamline. (Build the Frame, Freestyle Fundamentals Course. Form the Streamline Shape, Freestyle Fundamentals. Generate Forward Momentum, Freestyle Fundamentals Course.)
- Steady Streamline Arm. This is really only apparent when you rotate to breath. Super common. People will often drop their Catch too early when breathing and rotate their head in conjunction with the Recovery Arm. It’s important whether breathing or not to have a steady and patient lead arm. This can be reviewed in the content on Arm Switch Timing and Rhythmic Breathing. (Making First Connections, Freestyle Fundamentals. Integrated Breathing, Freestyle Fundamentals. Synchronization, Freestyle Advanced Course.)
Now you mentioned your kick in the video. I want to encourage you that they are less of a problem that you might think. Your legs seems to almost intuitively be working towards a rotational support, what we call a Two-Beat Leg Press (Freestyle Advanced Course). We can tighten that up a bit by making sure your hips are better in sync with the torso, then that kick will really start working for you more.
In lessons moving forward, we can examine some of these areas more directly. Between now and then, I’d recommend tuning up your Balance in the Streamline Position. This will start to firm up your foundation.
The file for your video was too big for attaching it. I’ll be sending it separately in an email.
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