Five Basic Skills in Swimming

Swimming takes a little coordination. You need to move your legs and arms in tandem, as well as time your breathing and swimming strokes for maximum efficiency. Swimming skills also include diving into the water to get a good, smooth start on your stroke.

There are several skills you need to know in order to swim. (Image: efenzi/E+/GettyImages)

Once you feel confident moving around in the water, you can start learning basic swimming strokes such as breaststroke.

1. Take a Breath

Often overlooked among swimming skills is the ability to time your breaths. If you're not comfortable breathing while swimming, you'll struggle to make smooth, coordinated movements.

The basic idea involves breathing out through both your nose and mouth when your head is underwater, then lifting your head to the side and taking a full breath before plunging your face back down under the surface.

Practicing this motion when holding onto the side of the pool with your arms outstretched.

2. Learn to Glide

Gliding through the water is an essential skill to master before you even consider kicking and paddling, according to Starfish Aquatics Institute, a nationally recognized learn-to-swim curriculum provider. Gliding helps you to get used to the sensation of moving through the water headfirst.

Try gently pushing off the side wall of the pool with your arms stretched out in front of your head. Keep your head face-down in the water and glide until you slow down.

3. Coordinate Your Actions

Beginner swimmers often find themselves messily chopping through the water with their limbs. That's fine. It takes a while to get a feel for moving your limbs in time. You must also get used to moving the muscles in your lower back, abdomen and hips to power you forward.

Similarly, try to let your legs come up behind your body and keep a slim, streamlined position. Over time, this reduces drag from the water and makes you a more efficient swimmer.

4. Learn the Strokes

Once you feel confident with basic swimming skills, mastering a specific stroke is your next challenge. Breaststroke, while requiring slightly more coordination than front crawl, offers a stable, gentle stroke that's ideal for beginners.

To do the breaststroke, you need to stay straight at the water's surface, holding your head up. Pull your arms in together with the hands almost touching. As your hands reach your chest, bend your knees and lift your feet up in a frog-like shape with the soles of your feet pointed out to each side.

Push back with your legs and reach forward with your hands simultaneously. This double-propulsion should help you surge through the water.

5. Dive Right In

Diving into the pool is one of the necessary swimming skills — even if it starts outside of the water. Always practice diving in a deep pool with a lifeguard on duty. When you begin, diving may only involve putting your hands together above your head and gently curling your body forward toward the water until you fall in, headfirst.

As you progress, try jumping slightly and straightening your legs behind you as you dive to enter the water smoothly.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.