Use Your Hip Rotation To Save Your Arms And Legs

it's like hydraulics left-to-right it's a bit more controlled that way and you can saving this video here if you look at someone like Andrew spoor really really good I Breton here in today's video I want to talk about hip rotation because in a recent clinic we had some swimmers who are swimming really well and there was a little change that we wanted to make with their hip rotation that was going to help them get a little bit more distance per stroke but really take the effort off their off their catch and pull and their kick so what we saw was in their stroke they're rotating their hips just a little too fast now when you're sprinting fifty hundred yeah hips will rotate somewhat fast there but for middle to long distance I mean you'll typically see that the rotations a little bit more controlled someone refer to a clinic recently as though the hips are thus like hydraulics left to right it's a bit more controlled that way and you can see in this video here if you look at someone like Andrew swore really really good hip call yeah so a hip drive and core drive there so it's somewhat controlled now the reason that in middle to long distance swimming we often see that rotation a little bit more controlled is it's a little bit like a dance and in my friend Danny Jones she calls this it's like a salsa or naval swivel where if you can control that rotation as opposed to be really sort of too snappy with it it's in that phase where you get this lengthening out in front as you're reaching forwards rotating out you're lengthening the muscles through there then as you go through the catch and the pool those muscles will start to come back they'll start to shorten and you get this really nice cross connection through the body and you get this drive through the hips there but if you're moving it too fast it's kind of like you slip and you don't get to use that full those muscles working together quite as well so that's why we want that's that hip rotation where it's a bit more controlled then it is if you're just going side to side too fast there so how do you go about developing that one of the probably most common drills that people like to do is single arm freestyle drill and that's a great rule to do it for this where you can have one arm by the side other arm is going through the through the stroke and as you do this drill a couple things you need to make sure you do reach forward rotate really spend a lot longer than normal in that reach and rotation so you're lengthening those up and those torso muscles and muscles through the core and then that will help you get that get the hip rotation to be a little bit more controlled there if you're doing single arm drill and you're pulling straight through and you're just rushing into it then you're probably not going to get that core drive so single arm drill can be very very good now another drill you can do there is long dog-paddle where you'll just basically be doing the arm motion underneath the body side to side that can also help you feel a little bit of that core drive there now it's one of the more nuanced parts of the stroke it's a little bit harder to develop and really that's part of core principle number five which is finding your rhythm and timing so if there's other things like if you're struggling with your breathing don't worry about the hip rotation just build a stroke up step by step follow those five core principles that we've got on the website that we like to teach and I'll put a link to below follow those five core principles in that order because if you build them up step by step that way that's going to help you then have really good fundamentals that you can build on top of so this is more for those tumors that are a little bit more advanced if you catch your pools probably most of the way there and you find that you can hold it a pretty good pace across one two or three kilometers there but hip rotation yet it's one of the later things to develop but it is a thing that can really give that extra 5 or 10 percent once you get everything in place there and at the very top level with the lightsome is their hip drive and their core drive is outstanding and that is why they can hold such a good pace for such a long time it's because they time it's so well with their catch in their pool that it's not like their legs and they're doing all the work or their arms are doing all the work no the whole body is working together and it all originates from the hip and the core drive there if you enjoyed this video please like and subscribe let me know in the comments below if you feel like you have that core driver if you felt at times that you've managed to have it I've had people comment before and say that they have on occasions got it and when they've got it their times come down they feel really good but then they can't get it all the time and I was really common but the more often you can get it especially for some you know distant sets or distance races that is when you can really hold some pretty solid times for a long time there so thanks for watching please like and subscribe and I'll see you next week in another video [Music]

Channel: Effortless Swimming

Views: 154,021

Rating: 4.958221 out of 5

Keywords: hip rotation, hip driven freestyle, how to rotate in freestyle, how to swim freestyle, how to rotate in front crawl, effortless swimming, hip rotation in freestyle, how to swim with less effort

Id: LWez6Jzvyso

Length: 4min 53sec (293 seconds)

Published: Tue Aug 20 2019