Swimming Technique:
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The water is your friend.....you don't have to fight with water, just share the same spirit as the water, and it will help you move
If you think this sounds a little too touchy feely for your swimming style have a look at what Pieter van den Hoogenband said after winning the gold medal at the Sydney 2000 Olympics
I was so surprised. Then again, I was so relaxed in the water, it felt amazing.
When you can learn to move efficiently in the water and use it to work with, amazing things can happen to your swimming technique. Trying too hard will prevent you from performing in The Zone like van den Hoogenband. How you perform your technique and how much effort you use depends on how you have done it before. The process of repeating a swimming technique many times lays down the pattern at a subconscious level until it can be executed with minimal thought. You may be developing poor movement habits if your movement is inefficient.
But can you be sure that what you have learnt is the most efficient? Try my instant biomechanics test and see how efficiently you move.
Once it's a habit not only is it difficult to change, it's almost impossible to see it for yourself. Repetitive activities using poor habits may alter your perception of movement and effort. Take my Body Awareness Test and see how well you know your own body.
I believe The Zone is a place where you can discard such habits and participating in your sport becomes almost effortless and enjoyable again.
People ask me "what was going through your mind in the race?" and I don't know.
I try and ...let my body do what it knows
Ian Thorpe Australian Olympic gold medalist.
In common with most sports, the top swimmers often attribute some of their best performances to being in a relaxed state. Pieter van den Hoogenband's experience of winning the Sydney 2000 Olympic gold medal perhaps shows us how best to perform. When the body is relaxed in the water, or put another way, absent of inappropriate muscular tension, the reflexes that control coordination of the limbs are able to function unimpeded. We share many reflexes with water-bound creatures, in fact one is called the 'amphibian reflex' which aids movements such as swimming, crawling, walking and running.
If you are 'fighting the water' you will be adding unnecessary tension to your neck and shoulders and decreasing the effectiveness of your swimming technique. The muscles at the base of the skull (sub-occipitals) are the most sensitive in the body and carry messages to the central nervous system to help coordinate movement. If the head is pulled back by excessive tension, caused by your attempt to push harder, it prevents the muscle spindles in the deeper sub-occipital muscles giving feedback on the changing position of the head.
Why should the position of the head be important? Dr David Garlick, the late medical scientist and Alexander teacher explains
The effect of neck muscle inputs [on movement] are comparable in importance to the inputs from the organs of balance in the inner ear (semi-circular or vestibular canals). The head contains the important special sensory organs of sight, hearing, smell and taste. As stimuli act on these senses, the head is turned to detect better a particular stimulus. Any movement of the head is detected with exquisite sensitivity by the neck muscle receptors. The strong inputs from the neck muscles then affect the muscles of the trunk and limbs to prepare the person to respond to the stimulus.
When you next swim see what you want to do with your neck and shoulders. Do you build up tension in anticipation of swimming? Can maintain an awareness of where your head moves on your spine. Ask yourself, whilst swimming, am I allowing my skull to move from the point (obviously the movement will depend on your stroke) or am I stiffening the neck and twisting unnecessarily. Try to remove some of the effort you are applying to your swimming technique and see if you can imagine moving through the water without fighting it. Maintain an awareness of the location of the shoulder and elbow joints; the hip, knee and ankle joints and see if you can keep them free to move.
If you were going to 'cheat' to make it feel easier, what could you do? Experiment with your swimming technique and don't be afraid to slow down or do less whilst learning in the water. If you can focus on the efficiency and economy of your movements the speed will come. All this can help to improve your body awareness and ultimately improve your swimming technique amd hence your performance.
Other ways to help your swimming technique
For any sporting activity you will need good coordination, a skill that often gets overlooked. Our unique Zone Fitness Program can help you to develop your skills of self-awareness and focus so you can allow your body to naturally coordinate itself.
Running for your life
An ideal cross training activity for swimmers. See our guide to starting out or, if you are an experienced runner, tips to assess your running technique.
Sports injury and rehabilitation
A frustration for many sports people. Learn how to use this period to re-assess your swimming technique and reduce further injury.
Recommended Reading
The Art of Swimmingby Steven Shaw
Excellent book for all types of swimmer. Covers how to make changes to your movement to improve the efficiency of your technique.
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