Swimming is a great way to stay fit and have fun. It’s also a skill that can be learned at any age, so if you’re just starting out as a swimmer it’s never too late to get in the water! However, there are some key tips and tricks that all beginner swimmers should know before getting started. Here are 10 essential tips for beginner swimmers that will help you become more confident in the pool and improve your technique.
1. Start with a kickboard
Kickboards are great tools to have in the water, especially if you’re just learning how to swim. Using a kickboard will help you get used to the feeling of using your legs and can help improve your kicking technique.
2. Take it slow
Swimming can be a lot to take in at first, so it’s important to take your time and not rush into things. Don’t worry about going fast or mastering technique right away—just focus on familiarizing yourself with the water.
3. Practice good form
Good swimming form is essential for staying efficient and reducing fatigue in the water. Make sure you practice good posture, alignment, and kicking techniques. Proper body alignment helps you swim faster and more efficiently, as well as reducing the risk of strain or injury. Good body alignment requires that your arms and legs are in line with your core, with your head above the water and your eyes looking forward.
3. Build up endurance
Swimming is all about stamina, so make sure you are taking breaks as needed but also pushing yourself when necessary. Set yourself achievable goals and don’t be afraid to challenge yourself as you build up your endurance.
4. Practice proper breathing techniques
Learn how to breathe while swimming properly so that you can stay relaxed and focused on what you’re doing. Keeping your breath steady will help you stay relaxed and be more efficient in the water. Here are some tips for practicing proper breathing techniques for swimmers:
Breathe rhythmically: Try to establish a regular breathing pattern that fits your stroke. This could be breathing every two, three, or four strokes. Whatever pattern you choose, make sure it feels comfortable and allows you to get enough air.
Exhale underwater: Once you’ve taken a breath, exhale slowly and steadily underwater. This will help you to fully empty your lungs and get more oxygen on your next breath.
Use your diaphragm: When you breathe, make sure you are using your diaphragm, the muscle that separates your chest and abdominal cavity. This will help you to take in more air and oxygenate your blood.
Keep your head in a neutral position: When you breathe, turn your head to the side rather than lifting it out of the water. This will help you to maintain a streamlined position and reduce drag.
Practice with drills: Incorporate breathing drills into your swim training. For example, you can practice breathing on alternate sides, or practice breathing every other stroke. This will help you to develop your technique and become more efficient in the water.
Remember, breathing is just as important as stroke technique and physical fitness in swimming. By practicing proper breathing techniques, you can improve your performance and enjoy a more comfortable swim.
5. Use flotation devices if needed
If you need extra support in the pool, use flotation devices such as noodles or life vests for safety purposes. This can help you build up your confidence and become more comfortable in the water. Here are some flotation devices that swimmers can use:
- Swim vests: Swim vests are flotation devices that wrap around the torso and provide additional buoyancy. They are great for beginners or for those who are not confident in their swimming abilities.
- Swim belts: Swim belts are similar to swim vests but are worn around the waist. They provide buoyancy and support for the swimmer and are often used for deep water running or aqua aerobics.
6. Don’t be afraid to ask for help
It’s perfectly fine to ask for help when learning something new—in fact, it’s encouraged! Ask a friend or swimming coach to give you some pointers on improving your form or technique.
7. Focus on technique rather than speed
Make sure you are practicing correct form before worrying about trying to swim faster or farther distances. Speed and distance will come with practice, but the technique is something that needs to be perfected first.
8. Stretch beforehand
Stretching helps prepare your body for swimming by warming up muscles and preventing injuries. Make sure to do some light stretching before getting in the pool to avoid cramping or other injuries. Stretching before swimming is an essential part of getting ready for a swim session and should not be overlooked. Here are some examples of stretching exercises to do before swimming:
– Shoulder rolls: Stand with your arms out in front of you at shoulder height, then rotate them in a circular motion forwards, backward, and side to side.
– Arm swings: Stand with your feet shoulder-width apart and your arms out in front of you, then swing them backward and forwards.
– Side bends: Stand with your feet shoulder-width apart, hands on hips and bend to one side until you feel a stretch in your torso. Repeat this on the other side as well.
– Hip circles: Stand with your feet shoulder-width apart and rotate your hips in large circular motions.
9. Wear goggles
Goggles protect your eyes from chlorine and other chemicals found in pools which can be harmful if not protected. Wearing goggles also helps you to see better while swimming so that you can focus on technique and form.
10 . Drink plenty of water afterwards
Make sure to stay hydrated after swimming and drink plenty of water. This helps your body recover from strenuous activity and keeps it healthy.
Conclusion
Swimming is an excellent way to stay active and healthy, but it’s important to practice proper technique and form before focusing on speed. Taking your time and familiarizing yourself with the water is key, as well as using flotation devices if needed for extra support. Remember to stretch beforehand, wear goggles, drink plenty of water afterward and don’t be afraid to ask for help. With a bit of practice, you’ll soon be swimming like a pro!