3 Expert Tips to Build Technique, Power, and Confidence in the Water

Many of us wish we could be great at everything the first time we try it, but we all know this isn’t reality. Learning to swim can present a series of gains, plateaus, and regressions, and then progress again. Like all physical skills, learning to swim requires consistent practice and time. 

The formula is much the same across all sports in that basic skills are learned first and built upon over time. Swimming is similar to baseball, hockey, and basketball; basic skills are mastered and then developed into complex movement patterns, and fitness levels are also improved.

However, while other sports offer physical and competitive outlets, swimming is much more than a sport. When you and your entire family know how to swim well, you are much better protected from accidental drowning. So, it’s essential to stay focused on the big picture when you and your children are learning to swim; each swimming lesson offers increased water safety. 

One of the basic skills learned in swimming lessons is the front glide; imagine holding the body in a straight line with the arms outstretched in front of the body. Once this pencil-like shape is mastered, the swimmer learns to push off the pool’s side and hold the form as the body glides through the water. 

Next, a flutter kick is added to the glide to add propulsion once the glide momentum is gone. A great deal of time is spent on the glide and kick as the subsequent building blocks of freestyle are challenging. The glide and kick must be thoroughly mastered and flawless before the final elements of the freestyle stroke are added. These additional skills include arm movements, body rolls, and bilateral breathing, all of which can throw the glide and kick into regression. 

Arm circles are the basic arm movement leading to the mighty arm action seen in the freestyle stroke. In their earliest stages, the movement of arm circles resembles a windmill motion. When many swimmers add this arm motion to their front glide, they may forget to kick, their bodies may lose the streamlined pencil shape, and they may seem like they have lost all control. 

While this regression may be disappointing, it is perfectly typical, and any errors are overcome with regular lessons with a highly trained swimming instructor and consistent practice. Remember the following three tips when learning arm circles or helping your little ones master this skill:

• Pull Hard! Once completely proficient at arm circles, it’s time to focus on why you are doing them. When performing the front glide, the movement through the water comes from the momentum of pushing off from the pool wall. When performing the front glide and kick, movement is provided by the kicking action. 

You cannot gain as much propulsion as your arms, even when kicking your hardest. Outstanding propulsion is why the arm action of freestyle is so critical. Remember to pull down through the water with strength to maximize propulsion when learning to do arm circles. When the body has sufficient propulsion, it is less likely to lose that pencil shape.

• Opposites Attract! As mentioned, these basic arm circle movements will be modified until the freestyle stroke is mastered. Fine-tuning begins once a swimmer can proficiently move both arms around in sweeping circles. 

Your swimmer will learn the phrases that detail the highly complex arm action involved in freestyle: downsweep, catch, insweep, upsweep, release, and recovery. Both arms do each of these phases but always in opposition. So, when learning arm circles, one of the key focal points is keeping the arms in opposition; when one hand points to the sky, the other points to the pool bottom.

• Set Your Core! It can come as a shock; your little fish is like an arrow through the water when doing front glide and front glide and kick. Their bodies are knife-straight and slice through the water like butter. Then, their swimming instructor introduces arm circles. 

You watch in disbelief as their perfect glides fall apart; bottoms pop out of the water, their torsos wildly snake from side to side, and their once straight leg kicks resemble frogs swimming! All the while, their little arms are flailing through the air and water with no rhythm or order. 

These technique errors are overcome with time, patience, and consistent 

swimming lessons. They are also improved with better fitness. If swimmers can recognize and target the core muscles, they can better control their entire torso when performing arm circles. 

To do this, swimmers are often encouraged to begin their arm circles following a brief front glide and kick phase; by setting the core, the body is streamlined and hydrodynamic. Once propulsion is achieved, and one at a time, each arm can begin to circle rhythmically. Now they are really swimming!

Ready to put these tips into action? Practicing awesome arm circles is a great way to build strength, improve stroke technique, and boost confidence in the water. Whether your swimmer is just getting started or looking to fine-tune their skills, we’re here to help! Contact Steve Wallen Swim School in El Dorado Hills or Roseville to learn more or schedule a lesson today—we’d love to work with you!