FLEXIBILITY REQUIREMENTS OF THE FOUR SWIMMING STROKES

​The sport of swimming requires a combination of cardiovascular endurance, muscular strength, and flexibility to execute the four swimming strokes effectively. Flexibility is an essential aspect of swimming and triathlon, as it enables swimmers and triathletes to achieve proper technique and reduce the risk of injury.

Requirements of Flexibility in the Four Swimming Strokes:

Flexibility is necessary in all four swimming strokes, but the degree of flexibility required varies:

The freestyle stroke, also known as the front crawl, requires a significant range of motion in the shoulders, back, and hips to perform efficiently. Swimmers who lack flexibility in these areas may struggle to maintain proper form, resulting in slower swim times and an increased risk of injury. Proper freestyle technique requires the swimmer to keep their head down, their hips up, and their arms reaching forward with each stroke.

Breaststroke requires a unique combination of power, speed, and flexibility. It is a slower stroke than freestyle, but it requires more coordination and timing. The stroke requires the swimmer to pull their arms back while simultaneously pushing their hips forward, resulting in a “frog-like” motion. Swimmers must have adequate hip, knee, and ankle flexibility to execute the stroke properly. Without proper flexibility, swimmers may experience discomfort and difficulty achieving the necessary range of motion.

Butterfly is one of the most challenging swimming strokes to master, as it requires significant strength and flexibility. It is a demanding stroke that requires a high degree of coordination and synchronization. The stroke involves a dolphin kick and a simultaneous arm pull that requires extensive shoulder, back, and hip flexibility. Swimmers who lack flexibility in these areas may struggle to execute the stroke correctly and may experience shoulder and back pain.

Backstroke requires the swimmer to maintain a horizontal position while floating on their back. It requires a significant degree of shoulder and back flexibility, as the swimmer must reach their arms above their head and maintain a straight line while kicking. Swimmers who lack flexibility in these areas may struggle to maintain proper form and may experience discomfort in their shoulders and back.

Body Types and Flexibility:

Body type can play a significant role in a swimmer’s flexibility. Individuals with a mesomorphic body type, characterized by muscular and athletic builds, tend to have higher levels of flexibility. These individuals have a higher muscle-to-fat ratio and are often more physically active, which can contribute to greater flexibility.

Individuals with an ectomorphic body type, characterized by a lean and slender build, tend to have lower levels of flexibility. These individuals have less muscle mass and may struggle to maintain proper form in the water, resulting in slower swim times and an increased risk of injury.

Individuals with an endomorphic body type, characterized by a heavier build and higher body fat percentage, may struggle with flexibility. These individuals may carry excess weight in their hips and thighs, making it challenging to achieve the necessary range of motion in certain swimming strokes.

Increasing Flexibility:

Flexibility is a critical aspect of swimming, and there are several ways to increase flexibility, including stretching, yoga, and Pilates. Regular stretching can improve flexibility and reduce the risk of injury. We can tailor your Strictly Swimming London lessons to help you with flexibility.

1. Stretching: Incorporating regular stretching into your routine can help to gradually improve your flexibility over time. Focus on dynamic stretching before exercise and static stretching after.
2. Yoga: Practicing yoga can help to improve flexibility, balance, and strength. There are many yoga poses that can target specific muscle groups and improve range of motion.
3. Pilates: Similar to yoga, Pilates is a low-impact exercise that focuses on strength, flexibility, and posture. It involves controlled movements that can improve joint mobility and flexibility.
4. Foam rolling: Foam rolling is a self-myofascial release technique that can help to improve flexibility and reduce muscle soreness. By using a foam roller to apply pressure to specific muscles, you can help to break up knots and release tension.

By incorporating one or more of these methods into your routine and lessons, you can gradually increase your flexibility. Speak to your Strictly Swimming London coach for a plan to increase your flexibility.

Here are some swimmers who are known for their excellent flexibility:

1. Michael Phelps: Phelps is one of the most successful swimmers of all time, and he is known for his exceptional flexibility. He has a long torso and arms, which allows him to create a powerful and efficient stroke.
2. Natalie Coughlin: Coughlin is a 12-time Olympic medallist who is known for her versatility and flexibility. She has a strong core and a smooth, flexible stroke that allows her to maintain speed and efficiency over long distances.
3. Ryan Lochte: Lochte is a six-time Olympic medallist who is known for his strength and flexibility. He has a long, powerful stroke that is aided by his exceptional flexibility and range of motion.
4. Missy Franklin: Franklin is a five-time Olympic gold medallist who is known for her natural flexibility and athleticism. She has a fluid, efficient stroke that is supported by her strong core and flexible joints.
5. Katie Ledecky: Ledecky is a five-time Olympic gold medallist who is known for her endurance and efficiency in the water. She has a smooth, flexible stroke that allows her to maintain speed and efficiency over long distances.

If you would like to know more or book a lesson with strictly swimming, just get in touch with us.
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