{"id":7085,"date":"2024-09-24T09:00:00","date_gmt":"2024-09-24T07:00:00","guid":{"rendered":"https:\/\/openswim.fr\/?p=7085"},"modified":"2026-04-08T22:22:20","modified_gmt":"2026-04-08T20:22:20","slug":"educatifs-en-crawl","status":"publish","type":"post","link":"https:\/\/openswim.fr\/en\/educatifs-en-crawl\/","title":{"rendered":"3 freestyle drills to get better"},"content":{"rendered":"
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Now that you know what a drill is, if you like swimming freestyle and want to perfect your technique, here is a (non-exhaustive!) list of drills to help you get better.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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One arm freestyle<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Goal<\/strong> : Improve arm movement technique and coordination.<\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Execution<\/strong> : Swim freestyle using only one arm for the movement, while the other arm remains alongside the body or stretched out in front. Change arms every 25 meters. Concentrate on executing the arm movement, rotating the trunk and synchronizing with the leg movements.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Closed fists freestyle<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Goal<\/strong> : Improve grip and water sensation.<\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Execution<\/strong> : Swim freestyle with your fists closed. This reduces the surface area in contact with the water, forcing you to focus on how to use the forearm and arm for support. This exercise helps to refine your sensitivity to the water and reinforce propulsion with the whole arm, not just the hand. After a few lengths, open your hands to feel the difference in support.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Freestyle with shoulder touch<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Goal<\/strong> : Improve arm recovery and elbow position.<\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Execution<\/strong> : <\/span>Swim freestyle by adding an extra step in the recovery movement. After your hand comes out of the water, briefly touch your shoulder before extending it forward for the next arm stroke. This movement encourages arm recovery by keeping your elbow high, improves arm alignment and helps strengthen coordination and precision in the arm movements.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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To get access to more drills, visit theOpenSwim app<\/a><\/span>. In our glossary, you will find details of over 15 different exercises to help you improve your crawl. These exercises are also used in our workouts, because it is important to work on your technique at every training session.\u00a0<\/p>

Let's make progress together, on the app \ud83d\ude09<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Maintenant que vous savez ce qu’est un \u00e9ducatif, si vous aimer nager en crawl et que vous souhaitez perfectionner votre technique, voici une liste (non exhaustive !) d’\u00e9ducatifs pour vous accompagner dans votre progression. Crawl \u00e0 un bras Objectif : Am\u00e9liorer la technique des mouvements de bras et la coordination. Ex\u00e9cution : Nager en crawl 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