In freestyle, whether it is 2 legs, 4 legs or 6 legs, you need to coordinate with the rower to achieve maximum propulsion. Taking the hand-leg coordination technique of "front cross, 6 legs" as an example, the land practice method of freestyle hand-leg coordination is introduced in detail.
First of all, practice stepping on the spot: feet side by side, slightly apart, stand up straight, hands naturally hang down on both sides of the legs, and then do the knees bent, heels lifted, soles and toes do not leave the ground in the same step, first move the right leg and then move the left leg, the right and left movements each time is counted as a reincarnation, it takes 1 second. This movement is practiced in groups of 12 reincarnations, and two sets need to be practiced.
Then practice stepping on the spot + paddling the hand: before starting to step in place, raise your right hand straight above your head and close to your ear. Then start to do three stepping movements, first lift the right heel, bend the right leg (note that you must do this preparatory action, otherwise the later movements will not be connected), and then start to do the right, left, and right three steps, at the end of the three steps, the left leg should be bent; While doing the three steps, do a full freestyle stroke with your right hand, and at the end of the stroke, the arm should return to the original position at the beginning; Then keep your arms still, convert your left leg bend to your right leg bend, and then start doing the second set of three steps + single strokes. Three steps + single stroke manual as a group, you need to do 12 sets in a row. When practicing, it is important to pay attention to the fact that when doing the leg bending conversion, the arm does not move, and when the first step action is done, the hand should also do the paddling action synchronously, and at the end of the three stepping movements of the foot, the paddling action should be just completed and return to the original position. After practicing the right side, use the same method to practice the left side, also doing 12 sets of exercises in a row.
Finally, practice stepping in place + double strokes: Before starting to step in place, raise your hands straight above your head and close to the sides of your ears. Then start to do the three steps on the right side + paddling movements, keep the left hand in motion, bend the right leg first, and start to do three right steps + paddling movements (hands and legs work together), when you finish, the right hand should be on the top of the head to start the position, and the left leg is in a bent state. At this time, don't do the left and right leg transitions, and start directly doing the three steps + strokes on the left side. Completing the left and right side of the step + stroke action is counted as one group, and 10 sets of continuous practice are required. Practice doing at least 2 sets of 10 of these exercises a day to gradually build muscle memory.
After practicing freestyle hand-leg exercises on land, you can return to the pool for in-water exercises. When practicing, be sure to focus on the six legs, because of the foundation of the land exercises, so.
When practicing in the water, it is easy to make six leg hand and leg movements. However, there are two points to pay attention to, one is the change in the intensity of the six kicks, which should be "right weight, left light, right light, left weight, right light, left light";The second is the synchronization of hands and legs, so that the beginning and end movements of hands and legs should be synchronized and consistent. As for the articulation between the paddlers, you don't have to think about it for now. Wait until the hands and legs are proficient, and then correct the accuracy of the middle articulation movements.
First, master the relatively simple "front cross, 6 legs" hand and leg matching, and then use the same method to practice the "front cross, 4 legs" and "front cross, 2 legs" hand and leg coordination.
The practice of swimming movements basically follows the principle of "land first, then underwater", especially the coordination movements are not practiced in the water all the time, and the proficiency of any kind of swimming coordination movements starts from the land movement practice, rather than practicing directly in the water. Swimmers should pay attention to the practice of land movements.