Frog swimming is the most technical, and therefore the most difficult of all. Word of Luca Pizzini, athlete of the team MP Michale Phelps, bronze at the European Championships in London 2016 in the 200 meters frog. And it was he, who we met at an event organized by his technical sponsor, who we asked for the secrets to be able to improve your style.
Improving breaststroke: Luca Pizzini’s advice
Although many people think that it is an easy style, swimming really like a frog means coordinating a series of movements and phases of taking and pushing in a very specific order, otherwise the fact of having a decidedly less fluid swim, more tiring and with less benefits .
Leg coordination in breaststroke
The most common and most difficult mistake to correct is certainly the coordination of the legs. Coordination of the legs with respect to themselves, since the movement of the legs in the frog is completely unnatural for a human being, but also with respect to movement and the time of strokes. The most effective way to improve in the style of a frog is to break all the movements, learn them one at a time, and then reassemble them in the right sequence and with the right coordination.
To separately train the stroke, with the propulsive phase of the grip and that of the push, and the gambata, and then to reassemble them also with the phase of the body that helps to begin the next phase, they are all exercises that I also do habitually to clean up my style .
Swimming promotes higher calorie consumption
Breaststroke swimming not only improves strength, endurance, mobility and coordination, but also helps you lose weight, because swimming, thanks to the resistance opposed to water, promotes particularly high calorie consumption. Depending on the intensity of the workout, body weight and water temperature, you can burn about 300 calories quickly in half an hour. A regular workout also helps strengthen muscles, which burn more calories. Moreover, those who want to increase their caloric consumption in a targeted manner by swimming in a breaststroke should focus on duration rather than intensity.
By swimming in a breaststroke we practically train all the muscle groups in our body. Coordination of head, arms and legs and breathing requires technique and precision. There are several aspects to consider. Below is a list of useful tips and suggestions:
1. Head and breathing
To avoid back and neck pain and tension, you should not keep your head constantly out of the water. Inhale out of the water and exhale under water. Immerse your head in your arms with each stroke. In this way the neck and back are aligned and the sliding phase becomes longer. Exhale as long as possible under water. Look down, not forward. Thus reduce the resistance opposed to water and advance faster. Bring your head out of the water to inhale. Tip: if you wear contact lenses or chlorine irritate your eyes, wear swimming goggles.
When pushing, the arms must not be distant, but joined together. Form small circles with your arms. Otherwise, use too much energy. Keep your hands perpendicular to the swimming direction. During the stroke you have to stretch out your arms well at the elbows. Improve your position in the water and progress more easily. The arms must not be brought too far back: they must always be within your field of vision, ie they must be in front of you.
For a correct technique in breaststroke, pushing the legs is essential. To train it, it is advisable to hold a tablet with the arms stretched and to perform the leg exercises separately (or out of the water: on the floor with a pillow under the belly). In breaststroke swimming it is important to avoid asymmetrical movements. The legs in the water should always move parallel and not too far apart. The knees must be close together. Avoid moving your scissor legs. In the push phase, give yourself a powerful leg with an impulsive movement and stretch your legs well. To generate a strong propulsion the feet must be facing in the right direction, ie at the beginning of the movement the feet must point towards the tibia. Then bring the heels as close as possible to the buttocks and finally push the legs outwards and backwards. Tip: while swimming, be careful not to bring your knees under your belly as this movement will only slow you down.
In breaststroke swimming, always make sure you stretch your body well so as to reduce the resistance opposed to water. In the sliding phase, stretch and try to align head and body underwater. The arms here must be stretched to the sides of the head.
5. Other tips for swimming properly frog
Learning to swim properly in frog requires a lot of exercise. But: don’t train too hard! Swimmers recommend twenty or thirty minutes, possibly two to three times a week. In an alternate workout, there are also different styles (frog, back, crawl). This protects your back and knees.