• Main faults:
  • Sinking or dropping the hips, causing a loss of forward momentum.
  • Not keeping the head low enough during the recovery phase, which can result in increased resistance and drag.
  • Allowing the elbows to drop too low during the pull phase, which can reduce the amount of propulsion generated.
  • Not finishing the stroke completely, which can result in a loss of power.
  • Causes:
  • Poor body position, weak core muscles, or lack of leg strength.
  • Incorrect arm technique or insufficient shoulder flexibility.
  • Lack of endurance, breathing technique, or overall fitness.
  • Insufficient practice or coaching.
  • Effects:
  • Slower swimming times and decreased efficiency.
  • Increased fatigue and difficulty maintaining proper form.
  • Risk of injury, particularly to the shoulders or lower back.
  • Loss of confidence and motivation.
  • Corrections:
  • Improve core strength, body position, and leg strength through dryland exercises.
  • Focus on maintaining a low head position during the recovery phase and keeping the elbows high during the pull phase.
  • Work on breathing technique and endurance through drills and swim sets.
  • Seek feedback and guidance from a qualified coach or instructor.
  • Dolphin Kick:
  • Main faults:
  • Not using the correct muscle groups, resulting in a weak or ineffective kick.
  • Breaking form by bending the knees or flexing the feet too much.
  • Lack of coordination or synchronization with arm strokes.
  • Overuse of the hips or back muscles, leading to fatigue or injury.
  • Causes:
  • Poor body position or lack of leg strength.
  • Insufficient hip flexibility or incorrect technique.
  • Lack of coordination or practice.
  • Overemphasis on speed rather than technique.
  • Effects:
  • Slower swimming times and decreased efficiency.
  • Increased fatigue and difficulty maintaining proper form.
  • Risk of injury, particularly to the lower back or hips.
  • Loss of confidence and motivation.
  • Corrections:
  • Strengthen leg muscles through dryland exercises.
  • Practice proper technique, focusing on keeping the legs straight and the feet pointed.
  • Coordinate the kick with the arm strokes to achieve maximum propulsion.
  • Emphasize proper form over speed and seek feedback from a qualified coach or instructor

Referral