IM­PROVE YOUR SWIM RO­TA­TION

Learn how to use your whole body power for fast and ef­fec­tive triathlon swim­ming

220 Triathlon Magazine - - Contents - DU­RA­TION COACH 60MINS RICHARD SMITH

Recog­nis­ing that swim power comes from ‘whole body’ ro­ta­tion is key to un­lock­ing your swim po­ten­tial. As with throw­ing a javelin or pulling on a heavy rope, your arms should be used sim­ply to trans­fer this core power to cre­ate propul­sion.

Whole body ro­ta­tion should orig­i­nate from the hips, link­ing to the shoul­der ro­ta­tions of the arm stroke with shoul­der, hip and an­kle in align­ment. The body should ro­tate ap­prox­i­mately 45° as you in­hale dur­ing arm re­cov­ery, back to the mid line and then to the other side. Pos­i­tive, whole body ro­ta­tion is linked to pos­i­tive breath­ing tech­nique, body po­si­tion, stroke tim­ing/co­or­di­na­tion and helps ini­ti­ate a high el­bow catch po­si­tion, in­creased propul­sive pull/push and fin­ish phases of the stroke. It’s im­por­tant that hand en­try is at shoul­der width, though, to avoid ‘fish tail­ing’ through over-ro­ta­tion.

Triathletes should fo­cus their drill work on qual­ity ro­ta­tional drills that de­velop whole body swim­ming power, sup­ple­mented by func­tional core strength train­ing.

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