The Author’s System of Sprint Swimming Biomechanics (Part II)

Guest Editorial: The Author’s System of Sprint Swimming Biomechanics (Part II)

Swimming World lately ran Part I of Serhii Lysobei’s in depth article, “The Author’s System of Sprint Swimming Biomechanics.” Now, we run Part II, which examines dash swimming from a technical perspective.

PART I

Part II: The Author’s Technical Elements of the System

2.1. Body Position within the Water 

Body place within the water is the inspiration of my creator’s system of dash swimming biomechanics. This component has the best affect on an athlete’s pace, because it determines the diploma of hydrodynamic resistance and the effectiveness of power switch throughout every stroke. 

Through a few years of athletic and training observe, I’ve concluded that the majority athletes and coaches accurately perceive the necessity for a horizontal physique place, however don’t all the time perceive the mechanism for reaching it. That is why, inside my system, I’ve formulated a collection of unique rules that permit an athlete not solely to imagine the proper place but in addition to take care of it no matter swimming pace. 

The Principle of True Horizontal 

One of the important thing ideas of my system is the precept of true horizontal. 

By this precept, I imply a place of the athlete within the water wherein the pinnacle, torso, hips, and legs kind a single hydrodynamic line with minimal frontal resistance. At the identical time, the athlete mustn’t attempt to artificially maintain the physique in place utilizing muscular power or consciously “rise” above the water. 

An accurate horizontal place is a pure results of efficient biomechanics, adequate motion pace, and proper interplay of the physique with the aquatic atmosphere. 

The Principle of the Internal Level Sensor 

When coaching athletes, I exploit my very own mannequin, which I name the “internal level sensor.” 

I ask the athlete to think about that inside their physique, there’s a type of stage sensor that constantly screens the place of the torso. The athlete should be taught to sense any deviation from a horizontal place independently, with out fixed prompting from the coach. 

The aim of this precept is to kind inner management over physique place. Only then is the athlete in a position to routinely preserve right biomechanics no matter tempo and swimming pace. 

The Head-as-Battering-Ram Principle 

Another unique precept is the usage of the pinnacle as the first component that determines the route of motion. 

I clarify to athletes that the pinnacle ought to perform just like the ram or bow part of a submarine, being the primary to chop by way of the mass of water, whereas the remainder of the physique naturally follows it.

That is why the pinnacle — not the shoulders or chest — must be the first level of contact with frontal resistance. If the pinnacle assumes the proper place, the remainder of the physique routinely aligns right into a extra environment friendly hydrodynamic place. 

Common Errors 

In working with athletes, I most regularly observe three fundamental errors. 

The first error is concern of submerging the pinnacle sufficiently within the water. Many athletes subconsciously attempt to keep away from this place, regardless that it’s exactly what promotes an accurate horizontal alignment. 

The second error is a mistaken understanding of the horizontal place. Often an athlete solely lowers the pinnacle whereas the hips stay too low, so the physique fails to kind a single hydrodynamic line. 

The third error is inadequate mobility of the shoulder girdle and ankle joints, which limits the power to imagine an optimum place within the water. 

Practical Application

To develop right physique place, I exploit a set of workouts aimed toward growing a way of horizontal alignment, right head place, shoulder girdle mobility, and the power to take care of optimum biomechanics at numerous swimming speeds. 

I pay specific consideration to video evaluation. Practice reveals that an athlete’s subjective sensations typically don’t correspond to their precise place within the water. That is why common video evaluation is likely one of the best instruments for monitoring and correcting method. 

2.2. Coordination of Arm Movement 

In my creator’s system, coordination of arm motion is likely one of the key components of method. An athlete’s pace is set not solely by the power of a person stroke, but in addition by how easily and constantly one arm transfers effort to the opposite. 

One of the most typical errors is contemplating the work of every arm individually. In actuality, they have to perform as a single mechanism. Any pause between the completion of a stroke by one arm and the beginning of lively work by the opposite leads to a lack of pace that the athlete should then recuperate on the following stroke. 

In my system, I exploit the idea of a “coordination zone” — the interval of time throughout which effort is transferred from one arm to the opposite. It is exactly the proper coordination of this second that permits for sustaining steady acceleration and minimizing pace loss between stroke cycles. 

It is vital to grasp that arm coordination will not be a hard and fast amount. It adjustments relying on swimming pace. Over center and lengthy distances, the glide part could also be longer, whereas in dash swimming it’s considerably shortened. As stroke tempo will increase, the second of effort switch between the arms additionally adjustments. 

I like to recommend paying specific consideration to making sure that, in the intervening time one arm enters the water, the other arm continues to be finishing its lively propulsive part. This coordination ensures the continuity of propulsive power and helps keep away from “dead zones,” wherein neither arm is producing efficient ahead propulsion. 

I additionally pay particular consideration to growing a person arm rhythm. Despite normal biomechanical rules, every athlete should discover their very own optimum coordination, comparable to their anthropometric traits, stroke charge, and pace capabilities. The coach’s activity is to not impose the identical rhythm on each athlete, however to seek out the simplest coordination for every one.

Thus, in my system, arm coordination will not be a separate technical component however an integral part of steady motion that ensures steady upkeep of most pace all through your complete distance. 

2.3. The Author’s Concept of the “Catch” on the Water 

In my creator’s system of dash swimming biomechanics, the “catch” on the water is the start of any efficient stroke. The high quality of the catch determines how totally an athlete can notice their energy and convert it into ahead propulsion. 

One of the most typical errors is trying a robust stroke with out first establishing a strong maintain on the water. In such instances, a good portion of the utilized effort is spent not on ahead propulsion however on displacing water in numerous instructions, leading to a lack of pace and decreased stroke effectivity. 

In my system, I view the catch not as an remoted motion of the hand or forearm, however as the method of making a maximal space of maintain. Only after this maintain is established ought to the athlete transfer into the lively propulsive part. My aim is to show the swimmer not merely to “touch” the water, however to create a sensation of steady assist from which they’ll push off successfully. 

I pay specific consideration to the precept of the High Elbow Catch. This is likely one of the key components of an accurate catch. During the preliminary part of the stroke, the elbow ought to stay excessive and level outward, whereas the hand and forearm assume a place resembling a type of scoop. This form permits the swimmer to seize the utmost quantity of water and create a strong maintain for the next propulsive part.

One of the most typical technical errors is the Dropped Elbow. In this case, the elbow drops prematurely, the world of maintain is considerably decreased, and the athlete loses the power to successfully apply the power of the stroke. As a outcome, the arm begins to “slip” by way of the water, and a part of the power is wasted with out producing adequate propulsive power. 

An accurate High Elbow Catch will not be merely a technical component however one of many basic rules of efficient dash swimming. It permits the athlete to determine a maintain earlier, improve the effectivity of power switch onto the water, and reduce pace loss within the preliminary part of the stroke. 

At the identical time, a high quality catch is inconceivable with out right physique place. If an athlete loses horizontal alignment or disrupts steadiness, even a technically right High Elbow Catch is not going to obtain most effectivity. That is why, in my system, physique place, the catch on the water, and the next stroke are thought-about interconnected components of a single biomechanical system. 

When coaching athletes, I pay specific consideration to growing a way of maintain on the water. The fundamental activity will not be mechanical repetition of the motion, however forming a steady talent for

creating a high quality catch on the water no matter swimming tempo, pace, or the athlete’s stage of fatigue. This, in my opinion, is the inspiration of an efficient dash stroke. 

2.4. Leg Action 

Although in dash swimming roughly 90% of propulsive power is generated by the arms, the significance of leg motion shouldn’t be underestimated. In my creator’s system, the legs perform as a steady pace stabilizer, just like a ship’s motor, which constantly maintains ahead motion. 

The fundamental activity of leg motion will not be solely to generate extra propulsive effort but in addition to take care of right physique place, stabilize the torso, and protect pace between stroke cycles. That is why leg motion should be steady, rhythmic, and coordinated with arm motion. 

I pay specific consideration in my system to the pliability of the ankle joint. A well-stretched foot considerably will increase the effectivity of the kick and permits for higher maintain on the water. Similar to the hand in the course of the catch, the foot ought to stay as relaxed as potential. Only a relaxed foot is able to accurately interacting with the water and creating an efficient “catch.” 

The kick itself must be sharp, quick, and whip-like, just like the movement of a whip. This sort of motion permits for essentially the most environment friendly switch of power into the water with out pointless muscular pressure. 

One of the important thing options of my methodology is that the athlete mustn’t consciously elevate the leg again to the beginning place after finishing the kick. I consider that the return of the leg ought to happen naturally, pushed by the pace of motion and hydrodynamic forces. After the kick is accomplished, the water itself returns the leg to the beginning place, and the athlete merely makes use of this second to carry out the following lively downward kick. 

This strategy helps keep away from pointless pressure, makes leg motion extra economical, and will increase kick frequency with out extra power expenditure. The pure return of the leg to the beginning place is likely one of the vital components of efficient dash swimming method.

Thus, in my creator’s system, leg motion will not be a separate technical component however a part of a unified biomechanical system that ensures the upkeep of pace, stability, and motion effectivity all through your complete distance. 

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Coming Soon: Part III – The Author’s System of the Training Process

Email: serojia80@gmail.com