Swimisodes - Improve Freestyle Technique - Head Position 

i would love to train here! And with this wonderfull coach!

This is a very helpful and informative video on correct head and body posture for swimming freestyle. I am going to be using these techniques tomorrow at practice.

1 00:00:00,099 --> 00:00:03,619 So today we're going to go back to fundamentals. All right? We're going to -- 오늘은 그래서 기초적인 것들을 다시 점검해보겠습니다. 2 00:00:04,780 --> 00:00:11,140 We're going to pay attention to, and we're going to learn from, the three basic laws that govern every stroke you take. 여러분이 매번 젓는 스트로크를 지배하는 세가지 기본 법칙에 촛점을 맞추고, 거기에서부터 배우도록하겠습니다. 3 00:00:11,200 --> 00:00:13,920 No matter whether it's fly, back, breast or free. 접영, 배영, 평영, 자유형... 어느 영법이든지 간에. 4 00:00:13,920 --> 00:00:17,060 The first group of laws are probably the most important ones. 첫번째 그룹의 법칙들이 아마도 가장 중요한 것입니다. 5 00:00:17,720 --> 00:00:20,760 And those are the ones that I call the number one of the swimmer. 저는 이 법칙들을 수영선수의 "첫 번째 적"이라 부릅니다. 6 00:00:20,760 --> 00:00:22,240 Those are the laws of drag. 바로 "저항에 관한 법칙들"입니다. 7 00:00:22,250 --> 00:00:25,550 The forces of drag. They're the ones that slow you down. 저항력. 이것들은 당신이 느려지게 합니다. 8 00:00:25,550 --> 00:00:28,350 We have to really pay attention to how to minimize those. 우리는 이 "저항력"들을 어떻게 하면 최소화할 수 있는 지에 진짜로 관심을 기울여야 합니다. 9 00:00:28,660 --> 00:00:32,359 The second group of laws are the ones that allow you to go. 두번째 그룹의 법칙들은 여러분이 앞으로 나아갈 수 있게 하는 것들입니다. 10 00:00:32,359 --> 00:00:34,080 The laws of motion or propulsion. 운동 또는 추진력의 법칙들입니다. 11 00:00:34,160 --> 00:00:39,440 And we have to maximize power to the best of our ability to get down to the other end of the pool. 우리는 수로의 반대편 끝에 다다르기 위해 할 수 있는 최선을 다해 힘을 최대화해야 합니다. 12 00:00:39,960 --> 00:00:46,860 And the third law, which is called the law of inertia, basically says, that a body in motion wants to stay in motion. 세번째 법칙은 "관성의 법칙"이라고 합니다. "움직이는 물체는 움직이려 한다"는 것이지요. 13 00:00:46,860 --> 00:00:49,760 That means that we want to keep our speed constant. 즉 우리는 속도를 일정하게 유지하려 한다는 것입니다. 14 00:00:49,840 --> 00:00:53,700 There's really only two strokes that we can do that in, and that's free and back. 실제로는 두 가지 영법에서만 그렇게 할 수 있습니다. 바로 자유형과 배영입니다. 15 00:00:53,700 --> 00:00:58,140 The fly and breast are stop and go strokes. They don't obey that law. 접영과 평영은 "멈추었다 진행하는"(stop and go) 영법입니다. 이 둘은 관성의 법칙을 따르지 않습니다. 16 00:00:58,160 --> 00:01:02,220 But in free and back, we can. We can come close to doing that. 하지만 자유형과 배영에서는, 그럴 수 있습니다. 거의 일정하게 속도를 유지할 수 있습니다. 17 00:01:02,220 --> 00:01:05,860 So we're going to work on some drills for each of those categories. 이제 말씀드린 각각의 범주를 위한 몇 가지 훈련들을 연습하겠습니다. 18 00:01:07,160 --> 00:01:10,340 Sculling with the head above water while doing flutter kick "머리를 물 위에 내밀고 팔랑차기(flutter kick)를 하면서 하는 손젓기(sculling) 훈련"은 19 00:01:10,340 --> 00:01:16,400 is a good way to demonstrate that an elevated head also changes the body's position in the water. 머리가 들릴 때 물 속 몸뚱아리의 자세 역시 변한다는 사실을 잘 알려줍니다. 20 00:01:16,780 --> 00:01:20,380 Olympic champion and world record holder Roland Schoeman 올림픽 챔피언이자 세계기록 보유자인 롤랜드 스쿠만이 21 00:01:20,380 --> 00:01:26,960 sculls with his hands extended forward, moving them outward and inward in a continuous motion. 양손을 앞으로 뻗은 채, 바깥쪽, 안쪽으로 계속되는 동작으로 젓고 있습니다. 22 00:01:27,660 --> 00:01:31,780 While his head is above water, and his feet near the surface, 머리가 물 밖에 있고, 두 발이 수면 가까이 있게 되면, 23 00:01:31,780 --> 00:01:38,360 his back is arched and his bum is several inches below the water level creating a curve to his body. 등허리는 휘고 엉덩이는 수평면 몇 인치 아래 있게 되어, 몸뚱아리는 곡선을 그리게 됩니다. 24 00:01:38,720 --> 00:01:41,220 For any swimmer, tall or short, 키가 크든 작든, 어떤 신체조건의 선수라도, 25 00:01:41,220 --> 00:01:48,260 deviating from a straight body position will create a lot more frontal drag particularly when swimming fast. 반듯한 몸 자세에서 벗어나는 것은 훨씬 더 많은 앞방향 저항이 생기게 합니다. 특히 빠르게 헤엄칠 경우에. 26 00:01:50,920 --> 00:02:00,280 Elevating the head in freestyle also contributes to increasing frontal drag by creating more of a bow wave striking against the swimmer's head moving forward. 자유형에서 머리를 드는 것은 또한, 앞으로 움직여가는 동안 보다 많은 물결(bow wave)이 선수의 머리에 부딪히게 되면서, 앞방향 저항을 더욱 증가시킵니다. 27 00:02:00,600 --> 00:02:11,860 Ultra marathon swimmer Lexie Kelly demonstrates how this overly elevated head causes a huge bow wave colliding against her head, slowing her down with every stroke she takes. 울트라 마라톤 수영선수인 렉시 켈리가, 매번 팔을 저을 때마다, 커다란 물결(bow wave)이 과도하게 들린 그녀의 머리에 부딪치면서, 속도가 느려지는 것을 보여주고 있습니다. 28 00:02:12,480 --> 00:02:18,960 From underwater, the elevated head position prevents her body from being straighter and more streamlined. 물속에서 보면, 머리가 들린 자세 때문에, 몸뚱아리가 반듯하게 흐름선 모양이 되지 못하는 것을 확인할 수 있습니다. 29 00:02:19,420 --> 00:02:24,150 So this time, I want you to drop your chin down almost to your chest. 자 이번에는 턱을 아주 바싹 당기세요. 거의 가슴을 향하도록. 30 00:02:24,150 --> 00:02:31,830 And I want you to scull with your head down in that position, and now notice where your bum is in the water in the body position. 이런 자세로 머리를 들지 않으면서 손을 저으세요. 그러면서, 엉덩이가 물 아래 어디쯤에, 몸의 다른 부위와 비교해 어느 정도 깊이에 있는 지 느끼십시요. 31 00:02:34,720 --> 00:02:44,160 Once the head is in the down position with the line of sight directed toward the bottom of the pool rather than forward, the body position changes instantly. 시선이 앞을 향하지 않고 똑바로 아래쪽을 향하면서 머리가 들리지 않게되면, 몸통 자세는 곧 바뀝니다. 32 00:02:44,280 --> 00:02:49,820 The bum comes up to the surface, and from head to toes the body stays in alignment. 엉덩이는 수면 가까이 올라가게 되고, 머리에서 발가락까지 몸뚱아리는 정렬된 상태가 됩니다. 33 00:02:50,000 --> 00:02:53,840 With his elbows held high in front, arms nearly straight, 팔꿈치를 앞쪽으로 높게 들고, 팔은 거의 직선으로 만들어, 34 00:02:53,840 --> 00:03:01,720 Roland keeps constant pressure on his hands with the direct sweep outward, then immediately reverses the direction of the hands inward. 손바닥으로는 꾸준히 압력을 주면서 곧장 밖으로 쓸어가고, 곧바로 손의 방향을 안쪽으로 바꾸어 쓸어옵니다. 35 00:03:02,220 --> 00:03:06,350 With this drill, the sculling hands are helping to lift the front of the body. 이 훈련에서, 손젓기는 몸의 앞부분을 들어올리는 역할을 하고. 36 00:03:06,350 --> 00:03:09,350 But all the propulsion comes from the legs. 모든 추진력은 다리에서 나옵니다. 37 00:03:09,820 --> 00:03:18,680 If you're a beginner or don't have enough propulsion from your kick to do this drill well, try doing it with fins and snorkel on to make it easier. 만약 당신이 수영을 시작한 지 얼마 되지 않아 이 훈련을 하기에는 차기로 발생하는 추진력이 충분하지 않을 경우에는, 물갈퀴와 숨대롱을 이용하여 좀 더 쉽게 하실 수도 있습니다. 38 00:03:21,280 --> 00:03:25,720 Don't do a little breast stroke pull, which causes the body to bounce up and down, 1. 평영 팔젓기를 하지 마세요, 몸통이 위아래로 흔들리게 되므로, 39 00:03:25,820 --> 00:03:29,820 or allow the hands and elbows to drop too deeply in the water, 2. 손과 팔을 물 속으로 깊이 떨구지도 마세요, 40 00:03:29,880 --> 00:03:32,760 or allow the elbows to fall back to the ears, 3. 또한 팔꿈치 위치가 귀 뒤쪽으로 넘어오지 않도록하세요, 41 00:03:32,760 --> 00:03:35,820 all of which will produce more frontal drag. 위의 세가지는 모두 앞방향 저항을 증가시킵니다. 42 00:03:36,420 --> 00:03:41,960 When the head is positioned correctly in freestyle as shown by Japanese champion Junya Koga, 일본 챔피언인 준야 코가(古賀淳也, Junya Koga)처럼 머리 자세를 바르게 잡고 자유형을 하면, 보시는 것처럼 43 00:03:41,960 --> 00:03:47,940 the bow wave flows nicely over the top of the head. The body remains a line on the surface. 물결은(bow wave) (머리에 부딪히지 않고) 머리 위를 부드럽게 넘어가고, 수면 위에 보이는 몸뚱아리는 일직선으로만 남게 되어. 44 00:03:48,020 --> 00:03:52,320 And he moves forward with the least amount of resistance possible. 실현 가능한 최소한의 저항만을 받으면서 앞으로 움직이게 됩니다.

wow, i didn't know this before i watch this video. I saw a lot of swimmer with their head moving forward and they're pretty fast so I just follow them

Interesting video, as what I thought was the common option that you shouldn't hold breath during stroke but trickle breathe as to stop the build up of co2. Low head position I find is quite hard when swimming in lanes with other swimmers as you cannot judge distances very well. But guess this gets better with experience

A question i have about head position, is what is best? For sure, you want to be looking down, and not up. It seems that many say to have your head at about 30 degrees or so which has the top of your head just above water, which creates a small bow wave. I always swim looking straight down at the bottom of the pool so the water flows over my head, and the only bow wave I create is from rolling my shoulders. This seems to be the most efficient/stream lined position. I am careful to not tuck my chin down too far. The down side to this for me is when I am doing my kicking laps with the snorkel, I tend to get water in it, but if I have my head at 30 degrees or so, then that isn't a problem...

great video much helpful

Dear Mr. Hall, Thank you for the informative and detailed videos. I note that the Japanese swimmer looked straight down at the bottom of the pool. When I do the same I always have difficulty breathing. My coach asked me to look slightly ahead while still keeping my head down. I can breath but I feel I cannot get enough air. I wonder if looking straight down is suitable and do-able for every swimmer, and if so, how should the breathing timing be adjusted? Many thanks. Revan

man i would love to train here ..but i live in Italy...

Does this apply to sprint freestyle also? Van den Hoogenband had most of his head above the water when winning 50 and 100 free.

I have a question. What is the perfect head position? 1 completely submerged or half-head submerged?

head down or head forward. Please I need this to be answered. I have a competition tom. My time in 50m free is 26.84 and im 13 yr old. I want to shave 1 second or just half of a second. I just got this time after training. Im on a taper thing

So what about in open water swimming in a triathlon? You sometimes have to look up to make sure you are going the right way.. Is there a good way to do this without slowing down?

Sun Yang does it very well

I have the problem that during my freestyle, very often the beard irritates my deltoids and i haven't understood how to solve this.

wow is their that big of a deference when you swim free

I wouldn’t be swimming with my head this low???