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Paddle shapes (sculling)

Paddling exercises provide an excellent feel for the water and the ability to use the liquid medium to your own advantage. Water feeling can be learned. It’s about making water resistance perceptible in all its facets. Feel and process the impressions that arise when you practise the swim4u paddle shapes. Over time, all these stimuli, perceptions and impressions will develop your feeling for the water.

Paddle headfirst in a prone position, upper and lower arms form a right angle, the lower arms provide propulsion by swinging back and forth in the water like a windshield wiper. The palms of the hands are turned in the direction of the pull. Legs are still (easier: use a pull buoy).

Support your elbows on the side of your body. Now only the forearms and hands perform the push phase. You generate propulsion by moving your forearms alternately until they are extended and then back to the starting position. During the push-off phase, the backs of the hands point in the direction of swimming; in the return phase, turn the hands 90 degrees upwards to avoid unnecessary resistance

Head first in prone position. Arms outstretched in the direction of swimming, hands outstretched in front of the head, waving slightly inwards and outwards. Breathe forwards.

Tree trunk paddling. Legs passive (Pullboy) or active.In a prone position, perform a lying figure eight at hip/waist height, starting from the balls of the hands. Arms are bent, hands slightly raised. Elbows slightly outwards. Upper arms remain as still as possible. Breathe forwards or to the side.

Lie upside down on the water with both arms stretched out in front of you. Now fold the right forearm vertically under the right elbow. With a small semi-circle to the center of the body, bring the right arm forward into extension. While the right hand is still moving forward to the starting position, start the movement with the left and so on. Alternate right and left evenly. Breathe forwards.

A beautiful, elegant crawl style requires a lot of patience and perseverance. Even the best swimmers in the world regularly hone their swimming technique with the aim of gliding through the water more dynamically and efficiently. Don’t think of technique exercises as wasted time! On the contrary! The following exercises will definitely help you improve your coordination, dynamics and endurance.

The one-arm crawl as a swimming variation to improve technique is ideal for relieving swimmers with poor coordination. The arm pull movement is only performed by one arm, while the passive arm rests stretched out in front. In contrast to the tee stroke, the swimmer does not switch after one arm cycle, but swims a certain distance – usually a complete lane – before switching sides.

Side crawl stroke with the lower arm stretched out in the direction of swimming and the still arm resting against the body. Make sure that your head remains in line with your spine during the inhalation phase. (Do not lift your face forwards!)

Reducing the palm of the hand to a minimum ensures that they can better perceive the forearm as an important driving surface and integrate it into the underwater movement. The aim is to turn the elbow at the start of the stroke so that they can grasp (hold) the water with their forearm as quickly as possible.

Crawling with an underwater retrieval phase is ideal for training the underwater pull. The underwater retrieval phase gives you more time so that you can concentrate more specifically on the push and pull phase. Beginners can also do this exercise with fins.