Why Freestyle Technique Matters More Than Raw Fitness
Freestyle is the most commonly raced stroke, yet it is also the stroke where small technical flaws create the biggest energy leaks. Young swimmers often train harder without seeing results because inefficient technique wastes power and increases fatigue.
Efficient freestyle technique allows swimmers to move faster with less effort, maintain speed over longer distances, and reduce injury risk.
Common Freestyle Technique Mistakes in Young Swimmers
Many swimmers struggle due to:
- Overreaching on entry
- Dropping elbows during the pull
- Poor body rotation
- Inconsistent breathing patterns
- Kicking from the knees instead of the hips
These habits slow swimmers down even when conditioning improves.
Watch this video to learn how to stay calm under pressure.
Proper Freestyle Body Position for Reduced Drag
Body position is the foundation of freestyle efficiency.
A horizontal, streamlined body minimizes resistance. Head position should remain neutral, with eyes looking down and slightly forward. Drills emphasizing balance help swimmers maintain proper alignment through the water.
Freestyle Arm Entry and Catch Technique Drills
The catch phase determines propulsion.
High-Elbow Catch Drills for Power
Sculling and fingertip drag drills reinforce proper elbow position, helping swimmers apply force backward instead of downward.
Clean Hand Entry Drills for Stroke Consistency
Entry drills focus on placing the hand in line with the shoulder to prevent crossover and maintain balance.
Freestyle Body Rotation Drills for Efficiency
Rotation improves reach and reduces shoulder strain.
Side-kicking drills teach swimmers how to rotate from the hips rather than twisting the shoulders excessively.
Freestyle Breathing Pattern Drills for Rhythm and Control
Poor breathing disrupts technique.
Bilateral breathing drills improve symmetry and prevent over-rotation while maintaining consistent rhythm.
Freestyle Kick Technique Drills for Sustained Speed
The kick supports body position and timing.
Vertical kicking and streamline kicking drills build ankle flexibility and strengthen propulsion without exhausting the swimmer.
Freestyle Tempo and Stroke Rate Drills
Speed is not just strength—it’s timing.
Stroke count and tempo trainer drills teach swimmers to maintain efficiency as speed increases.
Why Technique-Based Freestyle Training Produces Faster Results
Improved technique allows swimmers to maintain speed longer without fatigue.
Efficiency-focused training leads to faster times with less strain.
Coaching’s Role in Freestyle Technique Development
Coaches identify subtle flaws that swimmers cannot feel themselves. Immediate feedback prevents bad habits and accelerates improvement. Read this blog to learn from an Olympic medalist!
Final Thoughts on Freestyle Technique Training
Strong freestyle swimmers move smoothly, efficiently, and confidently. Consistent technique-focused training unlocks speed that fitness alone cannot provide.
About Athletes Untapped
Athletes Untapped connects swimmers with experienced private coaches who specialize in freestyle mechanics, stroke efficiency, and race preparation. Personalized coaching helps swimmers refine technique and swim faster with confidence.
Find an experienced coach near you: https://athletesuntapped.com
Learn from our very best Coach Trevor and Coach Alexandra.
