Squad swimming is an excellent way to improve your technique, stamina, and overall performance. However, despite the swimming experience each possess, many tend to develop certain habits that slow down their progress. We believe that even small technical errors can make a significant difference in competitive squad swimming. So, here are some of the most common mistakes swimmers make during squad training along with some tips on how you can overcome them.
1. Poor Body Position
Maintaining a proper body position in the water is fundamental for reducing drag and improving speed. However, a common mistake many swimmers make is incorrect body alignment. Swimmers often position their heads too low or too high, causing the hips to sink, which increases water resistance. This inefficient posture not only slows down progress but also makes swimming more physically exhausting.
To correct this, you should aim to maintain a neutral head position, with the eyes looking straight down at the pool floor. The core muscles should be engaged to keep the hips aligned with the body, preventing them from sinking. Adding drills like kicking with a kickboard or swimming with a pull buoy can help you focus on proper body alignment.
2. Ineffective Kick
A swimmer’s kick is vital for propulsion, but one of the most common mistakes in squad swimming is kicking from the knees instead of the hips. This results in a weak, ineffective kick that offers little propulsion and disrupts body alignment. Many swimmers, particularly beginners, tend to kick too forcefully from the knees, which leads to fatigue without contributing to forward motion.
For an efficient kick, you should focus on kicking from the hips, keeping the legs straight but relaxed. The ankles need to remain flexible, and the feet should be pointed. To strengthen the kick, adding flutter kick drills with a kickboard during your squad swimming training program can make a significant difference. A strong, well-executed kick helps maintain speed and contributes to overall swimming efficiency.
3. Improper Breathing Technique
Proper breathing is essential in swimming, yet many swimmers struggle with it. A common mistake is holding your breath underwater, which leads to tension, interrupting your rhythm. Holding the breath can also result in a lack of oxygen, making you feel tired quickly.
To improve breathing efficiency, you should focus on continuous exhalation while the face is submerged, followed by a smooth and complete inhalation when turning to breathe. Regularly practising breathing drills helps you establish a natural rhythm, allowing you to maintain your speed and endurance.
4. Crossing Over During Freestyle Strokes
Crossing over occurs when a swimmer’s hand crosses the body’s centreline during the freestyle stroke. This is a common mistake that disturbs your balance and causes unnecessary lateral movement, slowing down forward progress. Additionally, crossing over can lead to over-rotation and increased strain on the shoulders too.
To address this issue, you should focus on having your hands enter the water directly in line with your shoulders, avoiding the centreline. The “catch-up” drill is an excellent way to correct this error. In this drill, one hand needs to stay extended in front while the other completes the stroke, allowing you to develop a more balanced and efficient stroke.
5. Neglecting Body Rotation
Body rotation plays a vital role in swimming, especially in freestyle and backstroke. However, many fail to rotate their bodies effectively, relying solely on their arms for propulsion. This lack of rotation places strain on the shoulders and reduces the power of the stroke.
To correct this, you should focus on rotating your body as a whole unit, pivoting around the spine with each stroke. Proper rotation engages the core muscles and reduces shoulder strain, contributing to a more powerful and efficient stroke.
6. Overreaching or Overextension
Overextending the arm during the stroke causes the body to twist, reducing power and efficiency. This overextension can also lead to injury over time if not corrected.
To avoid overreaching, you should maintain a high elbow position during the pull phase of the stroke and focus on keeping the arm close to the body. Drills like the “fist” drill, where you swim with your hands in fists, can help refine stroke mechanics by forcing you to rely more on arm positioning and less on hand movement.
7. Poor Streamlining Off the Wall
Many swimmers overlook the importance of streamlining when pushing off the wall during turns. A poorly streamlined position creates drag and slows down the swimmer’s momentum. Failing to streamline properly can be a significant disadvantage, particularly in competitive swimming where every second counts.
To improve streamlining, you should press your biceps close to your ears and maintain a straight, tight body position when pushing off the wall. Core and glute engagement is essential for keeping the body aligned and reducing drag. Practising streamlining during every push-off and turn ensures you maintain speed and efficiency throughout the race.
8. Inconsistent Training
One of the biggest barriers to progress in squad swimming is inconsistent training. Skipping your swimming classes or not training regularly will prevent developing muscle memory and refining your technique. Inconsistent practice also makes it harder to build endurance and stamina.
Set a regular training schedule that includes multiple swim sessions each week. Consistency is key to steady improvement in swimming. Additionally, track your progress and set specific goals to stay motivated.
9. Skipping Warm-Up and Cool-Down Sessions
A proper warm-up prepares the muscles for the intensity of the workout, while a cool-down helps reduce muscle soreness and improve recovery. Skipping these sessions increases the risk of injury and hinders performance.
Make sure to start your sessions with dynamic stretches and light aerobic exercises every time to gradually increase your heart rate and loosen your muscles. After the main workout, a cool-down should include easy swimming and static stretching to relax the muscles and help recovery.
Final Verdict
Squad swimming is a fantastic way to improve swimming skills, but avoiding these common mistakes is essential for maximising performance. By focusing on proper body position, efficient kicks, correct breathing techniques, and consistent training, you can make significant strides in your overall performance. With dedication and attention to technique, you can refine your skills, reduce the risk of injury, and achieve your swimming goals. Remember, small changes can lead to big results in the pool!