Swimisodes – Freestyle Swim Technique – Body Rotation


We have a series of drills that we use to help you rotate your body more . And the first one we do is just simply a body rotation drill. With the fins on and, I want you to grab your snorkel. With your hands at your side, you gonna do six kicks on one side. And then you’re gonna snap your body, not slowly, but quickly to the other side. You don’t want to turn like the rotisserie chicken. You’re gonna be like a torpedo, going from one side to the other. The more you, the faster you turn, the more force you can generate to pull against. OK? So, six kicks on one side, then, a quick turn all the way to vertical to the other. Group one, ready! (Whistle blow!~) At the race club camps, teaching swimmers how to aggressively rotate their bodies during freestyle, is one of our highest priorities. The reason is that this motion, when timed correctly, is one of the most powerful ways we can increase the distance we move down the pool, each time we take a stroke. We call this body rotation a coupling motion, because when it’s coupled with the pull and the kick, it makes both of them more powerful. While rotation of the body is a vital part of developing a faster freestyle, it’s the speed of the body’s rotation that is most important in gaining the boost in power. If you turn the body slightly or slowly, you won’t see much change in the power. But if you turn the body quickly and aggressively, the increase in swimming speed can be dramatic. There are many dryland exercises that we practice at our Race club camps to develop the abdominal muscles used for fast body rotation. The bicycle situp. Zach Hayden keeps both legs off the ground, bending one knee at a time, while straightening the other leg. With his hands held behind his ears, he elevates his head skyward, trying to touch one elbow to the opposite knee. After returning to head back down toward the ground, he quickly elevates again and rotates the body to touch the opposite elbow and knee, repeating the motion quickly for 1 minute. 6! 7! 8! 9! Hold! And stop! Ah, here we ago! Ready! (Whistle blow!~) Lock the elbows! Rotate more ab! Rotate all the way back! Come on! Way back! That’s it! Elbows high! Smack her! Come on! Hard! Fast! Powerful! Keep the elbows high! Go! Right through! Right around! Go right on around all the way! Both directions! Elbows up! Come on! Get them up! Rotate! Rotate! Rotate back! Keep the elbows locked! That’s it! OK! Good!
With the roundhouse boxing exercise, Rebecca Soni keeps her arms elevated to a high position. She then uses the fast rotation of the body to tap the boxing mitts with the gloves, as she goes through the complete rotation for one minute. By using her body to generate the speed of the gloves rather than by throwing a punch each time, Rebecca builds strength in her core muscles required for fast body rotation in freestyle. Keep the elbows locked! That’s it! Rotate! Good! A lot of torso! That’s it! A lot of rotation in shoulders! Keep the elbows up! Come on! You’re slipping down. High elbow! Five more seconds. Come on!

29 thoughts on “Swimisodes – Freestyle Swim Technique – Body Rotation”

  1. This is the best swimming instruction channel on YT. Thanks for producing them and thanks for the great music !

  2. By the way, Roland swims with deep almost straight arm pull here, quite opposite to what used to be promoted on the RC channel before.
    Anyway, great quality as usual. Pure pleasure for the watcher's eyes to see those underwater movements in slow motion. Thanks!

  3. Thanks very much for all yours videos- I improved my swimming with you- but i must work again and again , my body rotation it is not very good i think : https://www.youtube.com/watch?v=YOv7NghR_xA

  4. Body Rotation is one of the key ingredients to a fast freestyle swim technique.
    몸통돌리기는 빠른 자유형 기법을 완성해가는 데 있어 중요한 요소들 중의 하나입니다.
    At The Race Club swim camps (http://theraceclub.com/swim-camps/ ), we believe a swimmer should rotate the shoulders maximally during most races.
    우리 레이쓰클럽 캠프(http://theraceclub.com/swim-camps/ )에서는, 대부분의 경기에서 수영선수는 어깨를 최대한 돌려야 한다고 확신합니다.
    One of the most important drills we have found in teaching swimmers how to rotate their body for freestyle swim technique is the body rotation swim drill.
    몸통돌리기 수영 훈련(the body rotation swim drill)은 우리가 찾아낸 자유형 수영 기법에서 몸통 돌리는 법을 가르치는 데 있어 가장 중요한 부분훈련들 중의 하나입니다.
    In this swim drill we use fins and a snorkel to allow the swimmer to focus on the act of rotating.
    이 훈련을 할 때, 물갈퀴와 스노클을 사용함으로써, 선수가 돌리는 행위에만 집중할 수 있게 합니다.
    The swimmer rotates their body aggressively so that the shoulder is vertical after 6 kicks.
    6 번 찬 후 양 어깨를 잇는 선이 수직이 되도록 몸통을 공격적으로 돌립니다.
    Turn the body slightly or slowly and you won’t feel much increase in power, turn the body quickly and aggressively and the increase in speed will be dramatic.
    약하게 혹은 느리게 몸통을 돌리면 힘이 늘어나는 것을 별로 느끼지 못하게 되므로, 몸통을 재빨리 공격적으로 돌리십시요. 속도가 급격하게 빨라질 것입니다.
    You can also try this drill with 12 kicks or for a real challenge try every 3.
    이 훈련은 12 번 차기로 할 수도 있고, 훨씬 힘든 3 번 차기로 하는 것에 도전할 수도 있습니다.

    We use many dryland exercises at the Race Club to improve our body rotation in the pool .
    물 속에서의 몸통 돌리기를 향상시키기 위해, 우리 레이쓰 클럽에서는 지상 훈련을 많이 사용합니다.
    Bicycle Sit Ups are a great exercise we regularly incorporate into our dryland as well as Roundhouse Boxing.
    자전거 타며 윗몸 일으키기(Bicycle Sit Ups) 와 함께 돌려치기 권투(Roundhouse Boxing)는 수시로 우리가 하는 지상훈련에 포함시킵니다.
    By using the core for these exercises one can feel a stronger connection in the pool and lead to a faster freestyle swim technique.
    이 두 가지 훈련을 하는 데 있어 코어근육을 사용함으로써 물 속에서 보다 강하게 힘이 연결되는 것을 느끼게 되어 보다 빠른 자유형 기술을 구사하게 됩니다.
    Learn the secret to improving your rotation by learning this drill and these dryland exercises in this #swimisodes
    이번 #스윔에피소드(#swimsodes)에서 이 훈련과 지상훈련을 알게 됨으로써, 몸통돌리기(body rotation)를 향상시키는 비법을 배우십시요.

    Thanks for watching!
    시청해주셔서 감사합니다!

    visit us: www.theraceclub.com
    우리 웹사이트를 방문해주세요: www.theraceclub.com

    Director/Editor: Richard Hall
    감독/편집: 리챠드 홀
    Producer: The Race Club
    제작: 레이쓰클럽
    Writer/Narrator: Gary Hall Sr
    저술/설명: 게리 홀 시니어
    Cinematographer: Frazier Nivens
    촬영: 프레이저 니벤스
    Music: Kyle Pittman
    음악: 카일 핕맨
    Live Sound: Gustavo Moller
    실황 녹음: 구스타보 몰러
    Jib Operator: Mikey Montoya (Jib and Co)
    집 운용: 마이키 몬토야 (집앤코)
    Underwater Housing: AquaVideo
    수중 방수: 아쿠아비디오
    Filmed at our training facility Founders Park Islamorada, FL MM87
    Founders Park Islamorada, FL MM87에 소재한 우리 훈련 시설에서 촬영했습니다

    Swimmers of all ages and abilities come from all over the world to the Race Club swim camps to improve their swimming technique. Join us! http://theraceclub.com/swim-camps/
    레이쓰 클럽 수영 캠프에서는 수영 기술 향상을 원하시는 전세계 모든 연령 모든 등급의 수영인들을 환영합니다. 참가하세요! http://theraceclub.com/swim-camps/

  5. 1
    00:00:00,360 –> 00:00:06,360
    We have a series of drills that we use to help you rotate your body more.
    몸통 돌리기를 더 잘 할 수 있게 해주는 몇 가지 부분훈련(drill)이 있습니다.

    2
    00:00:06,360 –> 00:00:09,180
    And the first one we do is just simply a body rotation drill.
    첫번째 훈련은 단순한 몸통 돌리기 훈련입니다.

    3
    00:00:09,180 –> 00:00:11,880
    With the fins on and, I want you to grab your snorkel.
    물갈퀴를 신고, 스노클을 착용하세요.

    4
    00:00:12,080 –> 00:00:16,620
    With your hands at your side, you gonna do six kicks on one side.
    손은 옆에 붙이고, 한 쪽마다 여섯 번 차십시요.

    5
    00:00:16,840 –> 00:00:22,220
    And then you're gonna snap your body, not slowly, but quickly to the other side.
    그런 후, 몸통을 재빨리 반대편으로 획 돌리는데, 서서히 하면 안됩니다.

    6
    00:00:22,360 –> 00:00:24,980
    You don't want to turn like the rotisserie chicken.
    전기구이 통닭처럼 서서히 돌려서는 안됩니다.

    7
    00:00:25,360 –> 00:00:28,120
    You're gonna be like a torpedo, going from one side to the other.
    마치 어뢰가 된 듯, 한 쪽에서 다른 쪽으로 돌리십시요.

    8
    00:00:28,120 –> 00:00:33,760
    The more you, the faster you turn, the more force you can generate to pull against. OK?
    더 빨리 돌릴수록, 팔로 당길 때 기대면서 이용할 수 있는 힘을 더 많이 만들어낼 수 있습니다. 아시겠죠?

    9
    00:00:33,900 –> 00:00:39,460
    So, six kicks on one side, then, a quick turn all the way to vertical to the other.
    자, 한 쪽으로 여섯 번 차고, 그 후에, 다른 쪽으로 획 수직이 되게 재빨리 돌리세요.

    10
    00:00:39,460 –> 00:00:41,320
    Group one, ready! (Whistle blow!~)
    제 1 편대, 준비! (휘파람!~)

    11
    00:00:42,900 –> 00:00:44,200
    At the race club camps,
    레이쓰클럽 캠프에서는,

    12
    00:00:44,200 –> 00:00:50,460
    teaching swimmers how to aggressively rotate their bodies during freestyle, is one of our highest priorities.
    선수들에게 자유형에서의 공격적인 몸통돌리기를 가르치는 것이 최우선 과제 중의 하나입니다.

    13
    00:00:51,300 –> 00:01:01,420
    The reason is that this motion, when timed correctly, is one of the most powerful ways we can increase the distance we move down the pool, each time we take a stroke.
    정확하게 때맞춤될 경우, 이 동작이 한 번 저을 때마다 갈 수 있는 거리를 늘릴 수 있는 가장 강력한 방법이기 때문입니다.(Distance per Stroke)

    14
    00:01:02,140 –> 00:01:10,080
    We call this body rotation a coupling motion, because when it's coupled with the pull and the kick, it makes both of them more powerful.
    몸통돌리기가 젓기, 차기 동작과 결합될 때, 젓기와 차기 모두를 더욱 강력하게 만들어주므로, 우리는 몸통돌리기를 결합동작(a coupling motion)이라 부릅니다.

    15
    00:01:11,180 –> 00:01:21,160
    While rotation of the body is a vital part of developing a faster freestyle, it's the speed of the body's rotation that is most important in gaining the boost in power.
    몸통돌리기가 빠른 자유형을 개발하는 데 필수적이며, 힘의 증가를 얻는 데 있어서는, 그 중에서도 몸통을 돌리는 속도가 가장 중요합니다.

    16
    00:01:21,960 –> 00:01:27,000
    If you turn the body slightly or slowly, you won't see much change in the power.
    약간만 혹은 천천히 몸을 돌린다면, 힘에 있어서의 변화를 많이 느낄 수 없습니다.

    17
    00:01:27,060 –> 00:01:33,500
    But if you turn the body quickly and aggressively, the increase in swimming speed can be dramatic.
    하지만 만약 몸통을 재빨리 그리고 공격적으로 돌리면, 헤엄치는 속도는 극적으로 빨라질 수 있습니다.

    18
    00:01:35,280 –> 00:01:43,900
    There are many dryland exercises that we practice at our Race club camps to develop the abdominal muscles used for fast body rotation.
    레이쓰 클럽 캠프에서는, 몸통을 빨리 돌리기 위해 사용되는 배 부위 근육을 만들기 위한 지상훈련을 많이 볼 수 있습니다.

    19
    00:01:44,360 –> 00:01:46,020
    The bicycle situp.
    자전거 타며 윗몸일으키기.

    20
    00:01:46,020 –> 00:01:53,020
    Zach Hayden keeps both legs off the ground, bending one knee at a time, while straightening the other leg.
    잭 해이든(Zach Hayden)은 양다리를 지면에서 띄운 채로, 반대쪽 다리는 쭉 펴면서, 한 번에 한쪽씩 무릎을 굽힙니다.

    21
    00:01:53,640 –> 00:02:01,060
    With his hands held behind his ears, he elevates his head skyward, trying to touch one elbow to the opposite knee.
    손을 귀 뒤에 붙이고, 팔꿈치로 반대쪽 무릎에 대면서, 하늘을 향해 머리를 오르락거립니다.

    22
    00:02:01,840 –> 00:02:10,040
    After returning to head back down toward the ground, he quickly elevates again and rotates the body to touch the opposite elbow and knee,
    머리가 바닥 쪽으로 내려온 후, 다시 재빨리 윗몸을 일으켜 반대쪽의 팔꿈치와 무릎을 맞댑니다,

    23
    00:02:10,260 –> 00:02:13,020
    repeating the motion quickly for 1 minute.
    이 동작을 1 분간 빠르게 반복합니다.

    24
    00:02:13,100 –> 00:02:17,520
    6! 7! 8! 9! Hold!
    6! 7! 8! 9! 버텨!

    25
    00:02:20,280 –> 00:02:21,680
    And stop!
    이제 그만!

    26
    00:02:22,740 –> 00:02:25,200
    Ah, here we ago! Ready! (Whistle blow!~)
    자, 시작합니다! 준비! (휘파람!~)

    27
    00:02:25,800 –> 00:02:27,700
    Lock the elbows! Rotate more ab!
    팔꿈치 고정! 복부를 더 돌려!

    28
    00:02:27,720 –> 00:02:29,200
    Rotate all the way back! Come on!
    완전히 뒤까지 돌려! 어서!

    29
    00:02:29,200 –> 00:02:30,280
    Way back! That's it!
    완전히 뒤로! 그래 그렇게!

    30
    00:02:30,280 –> 00:02:32,120
    Elbows high! Smack her! Come on!
    팔꿈치는 높게! 소리나게 때려! 어서!

    31
    00:02:32,120 –> 00:02:35,380
    Hard! Fast! Powerful! Keep the elbows high! Go!
    쎄게! 빠르게! 힘있게! 팔꿈치는 높게! 가!

    32
    00:02:35,460 –> 00:02:40,340
    Right through! Right around! Go right on around all the way! Both directions! Elbows up! Come on! Get them up!
    제껴! 돌려! 완전히 돌리란 말야! 양쪽 다! 팔꿈치 내리지 마! 조금 더! 팔꿈치 올려!

    33
    00:02:40,440 –> 00:02:43,080
    Rotate! Rotate! Rotate back!
    돌려! 돌려! 뒤까지 제껴!

    34
    00:02:43,180 –> 00:02:46,780
    Keep the elbows locked! That's it! OK! Good!
    With the roundhouse boxing exercise,
    팔꿈치는 고정! 그래 그렇게! 오케이! 잘했어!
    돌려치기 권투 연습을 할 때,

    35
    00:02:46,860 –> 00:02:50,680
    Rebecca Soni keeps her arms elevated to a high position.
    레베카 소니(Rebecca Soni)는 양팔을 높게 유지합니다.

    36
    00:02:51,160 –> 00:02:59,340
    She then uses the fast rotation of the body to tap the boxing mitts with the gloves, as she goes through the complete rotation for one minute.
    그러고서 몸통을 빠르게 돌려 권투 미트를 장갑낀 손으로 치면서, 완전히 돌리는 것을 1 분동안 반복합니다.

    37
    00:02:59,700 –> 00:03:11,620
    By using her body to generate the speed of the gloves rather than by throwing a punch each time, Rebecca builds strength in her core muscles required for fast body rotation in freestyle.
    매번, 주먹을 날리기보다는, 몸통을 사용해 장갑이 움직이는 속도를 냄으로써, 레베카는 자유형에서 빠른 몸통 돌리기를 하는 데 필요한 강력한 코어 근육을 만들어냅니다.

    38
    00:03:11,940 –> 00:03:14,380
    Keep the elbows locked! That's it! Rotate! Good!
    팔꿈치 고정시키고! 그래 그렇게! 돌려! 좋아!

    39
    00:03:14,380 –> 00:03:16,340
    A lot of torso! That's it!
    몸통을 많이 써! 그렇지!

    40
    00:03:16,480 –> 00:03:18,300
    A lot of rotation in shoulders!
    어깨부위를 많이 돌려!

    41
    00:03:18,300 –> 00:03:20,620
    Keep the elbows up! Come on! You're slipping down.
    팔꿈치는 높게 유지해! 어서! 흘러내린다.

    42
    00:03:20,620 –> 00:03:23,240
    High elbow! Five more seconds. Come on!
    팔꿈치를 높이! 5 초 남았다. 어서!

  6. Hi! Thanks for all your videos! I have a question though, will spending time on a stationary bike daily help my swimming or will it actually hurt it? Thank you!

  7. The guy swiming during last part of video seems to be wasting a lot of energy splashing and smacking the water so hard.

    Do you encourage such a forceful stroke with the palm striking the water that way?

  8. i have a problem we do a lot of these rotation exercise but whenever i time 100 or so i dont rotate at all how do i fix this problem

  9. Am I the only one who felt the colour contrast and saturation of this video section a little bit irritating ?🤔🤔

  10. I was a sprint swimmer with 9.09 free short course timing and 11 secs Butterfly short course, I quit swimming because of studies ,graduation shit for indian parents , and I am 24 years old now fuck. I want to start competitive swimming , is it too late ??

  11. Really nice snorkel>>>nub.best/ih8u that is comfortable and does not leak. Had another model of the Finis snorkel which leaked from day one, so this is a pleasant improvement for lap swimming.

  12. On another YT channel, the coach commented that the hips drive the shoulder rotation. Never heard that one before, and always thought that it was the other way around… Watching that 6 kick/snorkel drill, it seems more obvious.

    Also, how come no one makes ergonomically correct swim fins? Our feet are 3 D, not flat like a frog or duck (I am an U of Oregon Duck…). The typical frog feet that are available do not promote the going pigeon toed and pronating your ankles, unless you really work at it… Unless that is the reason. I did see some specialized fins that had to be for the whip/breast stroke kick. Strange looking…

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