Freestyle Swimming: Inefficient Body Position, Dropped Elbow, and Correction Strategies

What are two common mistakes made when performing the freestyle?

Two pervasive errors in freestyle swimming often undermine efficiency and speed: an inefficient body position characterized by a high head and sinking legs, and a "dropped elbow" during the catch phase, which severely compromises propulsive power.

Introduction to Freestyle Technique

The freestyle, or front crawl, is celebrated for its speed and efficiency in competitive swimming. However, mastering this complex stroke requires a nuanced understanding of hydrodynamics, biomechanics, and kinesthetic awareness. Even experienced swimmers can harbor ingrained habits that diminish their performance and increase the risk of injury. Identifying and correcting common errors is paramount for unlocking a swimmer's full potential.

Mistake 1: Inefficient Body Position and Lack of Core Stability

One of the most fundamental yet frequently overlooked aspects of effective freestyle swimming is maintaining an optimal body position. Many swimmers struggle to achieve a streamlined, horizontal posture, leading to significant drag and wasted energy.

• Explanation of the Mistake: This error often manifests as a high head position (looking too far forward), which causes the hips and legs to sink. This creates a "seesaw" effect, where the upper body rises, and the lower body drops, breaking the crucial horizontal alignment with the water's surface. Furthermore, a lack of core engagement exacerbates this issue, preventing the body from acting as a rigid, propulsive unit. Insufficient body rotation also contributes, limiting the ability to glide and create a longer stroke.
• Consequences:
  • Increased Drag: A significant portion of a swimmer's energy is spent overcoming water resistance. A poor body position dramatically increases frontal drag, forcing the swimmer to work harder for less forward momentum.
  • Reduced Propulsion: Sinking legs require more effort from the kick to stay afloat, diverting energy from propulsive forces. The arms also become less effective if the body is not stable and streamlined.
  • Compromised Breathing: A high head position for breathing further disrupts body alignment, leading to a less efficient breath and potential neck strain.
  • Fatigue: The added drag and inefficient movement patterns lead to premature fatigue, limiting endurance and speed.
• Correction Strategies:
  • Head Position Adjustment: Focus on keeping the head in line with the spine, looking down towards the bottom of the pool (with eyes occasionally glancing forward). Imagine a straight line from the top of your head to your toes.
  • Core Engagement: Actively brace your abdominal muscles, similar to how you would prepare for a punch. This stabilizes the torso and helps connect the upper and lower body.
  • Hip-Driven Rotation: Emphasize rolling your entire body (shoulders and hips together) from side to side with each stroke. This allows for a longer reach, a more powerful catch, and helps keep the legs higher.
  • Drills:
    • Superman Glide: Push off the wall in a streamlined position, arms extended, head down, and glide as far as possible. Focus on maintaining a flat, horizontal body.
    • Snorkel Swimming: Using a front-mounted snorkel allows you to keep your head perfectly still and down, helping you feel the correct body position without the need to lift for air.
    • Kickboard on Hips: Place a small kickboard under your hips while swimming to provide buoyancy and a tactile reminder to keep them high.

Mistake 2: The "Dropped Elbow" During the Catch and Pull Phase

The "catch" is arguably the most critical part of the freestyle arm stroke, directly impacting propulsive power. A common and detrimental error here is the "dropped elbow."

• Explanation of the Mistake: Instead of initiating the pull with a high elbow (where the elbow remains higher than the hand), many swimmers allow their elbow to drop. This causes the hand and forearm to push water downwards or outwards, rather than directly backward. The "high elbow catch" creates a large, effective paddle surface (hand and forearm) that can "grip" and pull water directly backward, maximizing propulsion. A dropped elbow reduces this effective surface area and directs force inefficiently.
• Consequences:
  • Reduced Propulsive Force: The primary consequence is a significant loss of forward propulsion. The swimmer expends considerable energy without effectively moving water backward, leading to less speed per stroke.
  • Increased Shoulder Strain: To compensate for the lack of effective catch, swimmers may over-rotate their shoulders or apply force in awkward angles, increasing the risk of impingement or other shoulder injuries.
  • Wasted Energy: More strokes are required to cover the same distance, leading to faster fatigue.
  • Poor Feel for the Water: Swimmers with a dropped elbow often lack the kinesthetic awareness to effectively "feel" and manipulate the water.
• Correction Strategies:
  • Focus on the "Early Vertical Forearm": The goal is to get your forearm and hand facing directly backward as early as possible in the stroke, with your elbow still high and pointing towards the side or back of the pool.
  • Engage Latissimus Dorsi: Think about pulling with your lats and back muscles, not just your arm. This facilitates the high elbow position.
  • Drills:
    • Sculling Drills: Various sculling patterns (e.g., dog paddle scull, front scull, continuous scull) teach you to feel the water and apply pressure with your forearms and hands.
    • Fist Drills: Swim freestyle with clenched fists. This forces you to rely on your forearms for propulsion and highlights the importance of the high elbow. When you switch back to open hands, you'll have a heightened awareness of your forearm's role.
    • Paddle Drills (with caution): Small, technical paddles can help reinforce the feeling of catching water, but should be used sparingly and with correct technique to avoid shoulder strain.
    • Band Swimming: Swimming with an ankle band (no kick) forces greater reliance on arm propulsion and emphasizes the need for an efficient catch.

Beyond Correction: A Holistic Approach

While addressing these two common mistakes is crucial, remember that swimming is a highly integrated activity. Improvements in one area often positively impact others. Consistent practice, video analysis, and feedback from a qualified coach are invaluable tools for refining technique. Understanding the biomechanical principles behind efficient movement allows swimmers to develop a more intuitive and powerful stroke, leading to greater enjoyment and performance in the water.

Conclusion

Mastering the freestyle stroke is an ongoing journey of refinement. By actively addressing common pitfalls such as an inefficient body position and the "dropped elbow," swimmers can unlock significant improvements in their speed, endurance, and overall hydrodynamic efficiency. A conscious effort to maintain a streamlined posture and cultivate a powerful, high-elbow catch will transform your swimming, making each stroke more effective and less taxing.