Mastering different swimming strokes is a great idea for anyone looking to improve their skills in the water. Whether you’re swimming freestyle, backstroke, or any other stroke, proper technique enhances performance and ensures safety and efficiency.
Common swimming mistakes, especially among beginner swimmers, can lead to inefficient strokes, increased drag, and potential injuries not to mention enjoying the water less. Understanding and correcting these mistakes is crucial for a more enjoyable and effective swimming experience.
Freestyle is a swimming stroke characterised by alternating arm movements and a flutter kick. It is known for being the fastest and most efficient stroke. It involves a streamlined body position, rhythmic breathing, and continuous propulsion.
One of the most prevalent errors is freestyle body position, particularly the sinking of the hips and incorrect head position. This mistake increases drag, making it more difficult to move through the water. Maintaining an ideal body position is crucial for efficient movement and speed.
Incorrect head alignment, such as looking forward instead of down, can also disrupt the streamline, causing the body to tilt and increase resistance.
Corrections
To maintain a proper body position, swimmers should focus on keeping their bodies flat and streamlined. Engaging the core muscles helps maintain a horizontal position, minimising drag. A good practice is to keep the head in a neutral position, looking straight down at the pool floor, which helps align the body correctly.
Many beginners struggle with arm strokes, particularly crossing the midline during the pull phase or not fully extending the arms. These common freestyle mistakes can reduce the stroke’s effectiveness and increase resistance.
Corrections
Proper hand entry is crucial for an effective arm stroke. Swimmers should aim to enter the water with their hand in line with the shoulder, ensuring it doesn’t cross the midline.
Practising drills like “catch-up” and “finger drag” can help improve arm extension and recovery. Maintaining a high elbow position during the pull phase also ensures maximum water catch and propulsion.
Breath control in swimming is one of the most essential skills to master. Breathing mistakes, such as holding the breath or lifting the head too high to breathe, are common. These issues can cause the body to sink and disrupt the rhythm of the stroke.
Corrections
Swimmers should focus on exhaling underwater and taking a quick breath when their head turns to the side. Practising rhythmic and bilateral breathing helps maintain balance and reduces drag. Keeping one eye on the water while breathing can also help maintain proper alignment.
Inefficient kicking, such as kicking with bent knees or having an inconsistent rhythm, is another common mistake. This can lead to wasted energy and reduced propulsion.
Corrections
Proper flutter kicks should originate from the hips with straight legs and relaxed ankles. The kicks should be small and fast, providing steady propulsion without causing significant drag.
Drills focusing on kicking techniques, such as using a kickboard, can help swimmers develop a more effective and consistent flutter kick.
Backstroke is performed on the back with an alternating arm stroke and a flutter kick. Swimmers maintain a streamlined position on the water’s surface, keeping their face above water and using a consistent rhythmic kick.
Maintaining proper body position is crucial in backstroke. An ideal body position is essential for maintaining efficient movement and speed, resembling a streamlined form.
One common mistake is allowing the hips to sink, increasing drag and slowing the swimmer down. Another issue is poor body rotation, where the shoulders and hips do not rotate together, leading to an inefficient stroke.
Corrections
To correct these issues, swimmers should keep their hips high in the water. Engaging the core muscles helps maintain a flat, streamlined position.
Synchronised rotation of the shoulders and hips is also essential for a smooth and efficient backstroke. Practising drills like the “six-kick switch” can help swimmers develop a consistent rotation rhythm.
Mistakes in arm technique often involve incorrect hand entry and poor arm alignment. A common error is entering the water thumb-first or with a flat hand, which can strain the shoulders and reduce propulsion.
Corrections
The correct technique involves entering the water with the pinky finger first, ensuring a clean, efficient stroke. Swimmers should maintain a continuous arm motion, avoiding pauses that can disrupt the stroke rhythm. Drills like “single-arm backstroke” can help swimmers focus on proper hand entry and arm alignment.
Inconsistent kicking and overuse of the knees are common problems in backstroke. Kicking from the knees can create excessive drag and reduce efficiency.
Corrections
Swimmers should use flutter kicks originating from the hips with straight and relaxed legs. The kicks should be small and continuous, providing steady propulsion. Practising with a kickboard can help swimmers develop a proper kick technique.
Breaststroke features a frog-like kick and a simultaneous arm pull, with a distinct glide phase between strokes. This stroke is characterised by its symmetrical movements and unique timing, prioritising propulsion and breath control.
One of the most significant challenges in breaststroke is timing. Beginners often struggle with synchronising the arm pull and leg kick, leading to a sinking body position. This improper timing can reduce the efficiency and smoothness of the stroke.
Corrections
To improve timing, swimmers should focus on the “pull, breathe, kick, glide” sequence. This involves pulling with the arms, taking a breath, kicking with the legs, and then gliding in a streamlined position. Practicing drills like “pull-buoy breaststroke” can help swimmers isolate and perfect each part of the sequence.
Common errors in arm movement include incomplete arm pulls and improper recovery. Swimmers may not fully extend their arms during the pull phase, leading to reduced propulsion.
Corrections
Swimmers should complete the full arm pull cycle, ensuring that their hands sweep outwards and inwards towards the chest. The recovery phase should be smooth and relaxed, with minimal resistance. Drills like “sculling” can help improve arm mechanics.
The whip kick in breaststroke is often performed incorrectly, with excessive knee bending or improper foot positioning, which can reduce the kick’s power and effectiveness.
Corrections
A proper whip kick involves bringing the heels towards the hips, turning the feet outward, and then kicking backward in a circular motion. The legs should finish together in a streamlined position. Practising with fins or resistance bands can help swimmers focus on correct foot positioning and kicking mechanics.
The butterfly stroke involves a simultaneous overhead arm movement paired with a dolphin kick, creating a wave-like motion through the body. It is a powerful and demanding stroke, requiring precise timing and coordination.
In butterfly stroke, beginners often struggle with coordinating their arms and legs, leading to excessive drag and inefficient movement.
Proper head position should be maintained for optimal body alignment and minimising drag. Poor timing between the arm strokes and dolphin kicks can disrupt the flow of the stroke, making it challenging to maintain speed and rhythm.
Corrections
To improve, swimmers should focus on using body wave motion, allowing the chest and hips to rise and fall smoothly with each stroke.
Synchronising the dolphin kick with the arm strokes is crucial. The first kick should occur as the hands enter the water, and the second kick should follow as the hands exit. Drills like “single-arm butterfly” can help isolate and improve the timing and coordination of these movements.
Asymmetrical arm movement and incomplete pulls are common errors in the butterfly stroke. These issues can cause an imbalance and reduce propulsion, making the stroke less effective.
Corrections
Swimmers should ensure that both arms move simultaneously and symmetrically, sweeping outward and inward under the body to properly push the swimmer’s body forward. This is particularly important for this stroke as it is the most powerful.
Completing the full pull cycle is essential for generating maximum power. Practising drills like “butterfly arms with a flutter kick” can help swimmers focus on achieving a full and even pull.
A weak or inconsistent dolphin kick can hinder the butterfly stroke’s effectiveness. Kicking from the knees rather than the hips can also reduce propulsion and disrupt body position.
Corrections
The dolphin kick should be strong and rhythmic, initiated from the hips with a slight body undulation. The legs should remain close together and move in unison. Swimmers can improve their kick by practising “vertical dolphin kick” drills, which emphasise generating power from the core and hips.
As with any physical activity, some mistakes cannot be obvious, especially for beginners. In this section, we highlight beginner mistakes that you might not even think of!
Adhering to pool rules and respecting other swimmers is essential for a safe and enjoyable swimming experience. Beginners may unintentionally disrupt others by not following lane directions or failing to yield to faster swimmers.
Recommendations
Swimmers should familiarise themselves with the specific rules of their pool, such as designated lanes for different speeds and proper passing etiquette. Being mindful of others’ space and actions ensures a smoother flow and minimises conflicts in the pool.
Over-gliding, or pausing too long during the glide phase, can significantly slow down a swimmer and reduce stroke efficiency, making it harder to swim faster. This issue often arises from maximising distance per stroke without maintaining momentum.
Correction
To maintain momentum, swimmers should focus on a continuous, smooth stroke cycle without excessive pauses. Maintaining a steady rhythm and minimising time spent in the glide phase can help maintain speed. Practising with tempo trainers can help swimmers find the right balance between glide and stroke rate.
Swim aids, such as paddles, fins, and kickboards, can be valuable tools for a swim workout. They help isolate specific parts of the stroke, build strength, and improve technique. For example, paddles can increase arm strength, fins can enhance kick speed and power, and kickboards can help focus on leg work.
Recommendations
Beginners should incorporate these aids into their training routine to target specific areas for improvement. It’s essential to use them correctly and not rely on them excessively, as they are meant to supplement, not replace proper technique.
Maintaining a streamlined body position, proper arm stroke, effective breathing, and consistent kicking are crucial for freestyle swimming. High hips, proper hand entry, and flutter kicks are essential for an efficient backstroke.
Breaststroke requires synchronised timing between the arm pull and leg kick, along with proper arm and kicking techniques. Finally, the butterfly stroke demands a coordinated body wave motion, simultaneous arm movement, and strong dolphin kicks.
Regular practice and professional guidance are invaluable for all swimmers. That is why if you wish to take your swimming to the next level, learn from a certified swimming instructor from Swimwerks.
We offer swimming lessons in Singapore, including private swimming lessons and swimming lessons for kids, to help you conquer the water with confidence.
The most common mistake in freestyle swimming is improper body position, particularly sinking hips, which increases drag and slows the swimmer down.
To improve breathing in freestyle, practise rhythmic and bilateral breathing. Exhale fully underwater and breathe to the side without lifting your head too high.
In backstroke, the arm should enter the water pinky-first, with a continuous motion that avoids crossing the midline. This helps maintain alignment and reduces strain on the shoulders.
Timing in breaststroke is crucial for synchronising the arm pull and leg kick. Proper timing ensures a smooth, efficient stroke and maximises propulsion.
A common error in the butterfly stroke is poor arm and leg coordination. This can lead to excessive drag and disrupt the flow of the stroke.
Swim aids like paddles, fins, and kickboards can help beginners develop specific skills, build strength, and improve technique. However, they should be used as a supplement to proper training, not as a crutch.
