Front crawl is one of the most regularly used swimming strokes and yet it is also the one that people find the most difficult to learn. Here are the five easy steps that I have been using to teach front crawl for twelve years and they work. I have taught these steps to all ages, ranging from five to fifty-five, so if they can do it, so can you!
Step One
Assuming that you can submerge underwater confidently, take a deep breath and blow all of your air out underwater, counting, in seconds, how long it takes to do so. Subtract two seconds and this is the number of strokes you will do between breaths.
Step Two
From holding onto the side of the pool take a deep breath and push off. As you push away, put your face in the water, eyes looking down, and raise your arms overhead to make an arrow shape. Blow out all of your air whilst rotating onto your back, leaving your arms in place. Once on your back take a deep breath and rotate into the water, making sure you have rotated 180 degrees, not 360. Try this on each side and make a note of which way suits you best.
Step Three
Follow Step Two with the exception of having one arm down by your side. If you rotated to the left then it will be your left arm that is down while your right arm remains in the arrow. Swap your arms around if you rotated to the right. This time, as you rotate into the water alternate the position of your arms then, continue the strokes until it is time to breathe again.
The technique for front crawl arms has changed in recent years. The technique I am describing here is endorsed by **Zoe Baker who is currently a level three swimming coach and three times world record holder in 2002.
It is now performed as follows.
Using a straight arm, push back past your hip with fingers pointing to the floor. Once the arm is fully extended lift the hand above the water, then bend the elbow towards the ceiling. Bring the hand through making sure that the fingers are pointing at the water surface. Direct the arm forward from the shoulder until you have reached as far in front as possible without the arm being absolutely straight.
Step Four
Add some legs! Continue to practice Steps Two and Three with a small, fast kicking action. You should focus on kicking from the hip with straight legs and loose knees. Front crawl kicking is performed with slightly inward pointing toes but pointed toes will do just fine. This can be practiced separately with a kick board if needed.
Step Five
Keep practising! As you become more confident begin to minimise your rotation a little bit each time so that eventually you are only rotating just enough to get air into your mouth, minus the water. Remember there is a natural body roll in Front crawl which can be taken just that little bit further when a breath is needed. Now it is up to you. Whether you want to just cruise your local pool or make a splash and show off, you have skills to do so. Happy swimming!
**As you progress you can develop this technique to its full potential by doing as follows:
- After placing the hand in the water push the hand down so that fingers are pointing to the floor. This will create a bend at the elbow.
- Using your paddle, (from the elbow down to finger tips) push the water back towards your hips.
Your arm should be straight by the time the hand reaches past your hips.
N.B Zoe Baker is now head coach for for Chard and District swimming club, Somerset Cheetas and Street and District swimming club. If you would like more information about any of these clubs click on this link www.chardswimming.org.uk
If you would like to see Zoe in action click on the following link www.youtube.com/watch
Stephanie Riggs-Allen - As you have probably seen my first article is about swimming. This is my current profession, along with lifeguarding and training ...
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