How to Improve Swimming Propulsion

In this article, we will provide advice, hacks and tips on how to improve swimming propulsion.

What is swimming propulsion?

Swimming propulsion is the force generated by the swimmer’s arm stroke and leg kick that moves them through the water.

Improving a swimmer’s propulsion

Listed below are a range of methods and techniques on how to improve swimming propulsion, these include,

Increased flexibility

Increasing flexibility enables the swimmer to perform a greater range of motion.

This helps generate greater swimming propulsion, this includes,

The arm stroke is the main source of propulsion during backstroke, butterfly and freestyle.

Increased flexibility in the shoulders enables the swimmer to generate increased force and propulsion via their arm stroke.

We have produced a related article on dryland shoulder exercises for swimmers. Which you can view by clicking this link: dryland shoulder exercises for swimmers

Having good swimming ankle strength and flexibility is a key attribute to having an effective leg kick.

Strong and flexible ankles can help a swimmer to produce more effective propulsion.
It improves the swimmer’s ability to exert more force through their lower limbs.
Strong and flexible ankles produce backwards propulsion instead of downwards propulsion.

We have produced a related article on swimming ankle strength and flexibility. Which you can view by clicking this link: swimming ankle strength and flexibility

The leg kick is the main propulsive force during breaststroke.

Therefore, all competitive breaststroke swimmers should ensure they have good flexibility in the ankles (see above), knees and hips.

We have produced a related article on developing breaststroke hip & leg flexibility. Which you can view by clicking this link: developing breaststroke hip & leg flexibility

Improved leg kick

Kicking is an important but sometimes undervalued key competitive swimming skill.

An effective leg kick raises the swimmer’s legs to a horizontal/prone position, thus reducing drag.
As the leg muscles are amongst the largest in the body.
Having a trained, effective leg kick minimises energy and oxygen consumption, whilst maximising propulsion.
This requires kicking techniques to be persistently and consistently practised.

We have produced a related article on freestyle kicking: improving the technique. Which you can view by clicking this link: freestyle kicking: improving the technique

Developed sculling

Sculling is often overlooked and is an undervalued key swimming skill.

Sculling is a swimming technique, which focuses on the pitch and position of the swimmer’s hands and forearms in the water.
It teaches the swimmer to place their hands and forearms in the water in the correct position and at the correct pitch.
This develops the swimmer’s sense of the pressure in the water and increases their ability to ‘feel the water’.
This enables the swimmer to correctly adjust the pitch and position of their hands and forearms.
Which, in turn, enables them to gain maximum purchase of the water.
This results in them obtaining increased propulsion and lift through the water.

We have produced a related article on a guide to swimming sculling. Which you can view by clicking this link: on a guide to swimming sculling

Practice stroke length and stroke rate

Stroke count is the number of strokes it takes for a swimmer to complete a given number of lengths/laps.

Stroke count is largely influenced by a swimmer’s technique.
The more technically efficient the swimmer, the longer their distance per stroke and therefore, the fewer strokes they will take to complete a length/lap.

Stroke rate measures a swimmer’s speed, by measuring the number of strokes a swimmer takes per minute.

Stroke rate is largely influenced by a swimmer’s fitness.
The fitter the swimmer, the quicker and more powerfully they can move their arms through the water.

There is a direct relationship between stroke count and stroke rate.

If a swimmer can increase their stroke rate, without shortening their stroke length, they will inevitably improve their propulsion.

We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. Which you can view by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.

Focus on rotation and undulation

Both perfectly timed and balanced body rotation and undulation can help the swimmer generate greater force from both their arm stroke and leg kick.

Backstroke and freestyle swimmers should ensure that they rotate their shoulders, hips and core with perfect balance and timing to help lengthen their stroke and drive propulsion.
While performing breaststroke, butterfly or underwater dolphin kicking swimmers should undulate from their chest, core and hips with perfect timing that helps to lengthen their stroke and drive propulsion.

We have produced a related article on underwater dolphin kicking. Which you can view by clicking this link: underwater dolphin kicking: an introduction.

To help them develop an effective stroke rotation or undulation, many swimmers develop their core

We have produced a related article on developing your swimming core. Which you can view by clicking this link: developing your swimming core

Reduce drag

Swimming drag is the resistance caused by the swimmer’s head, body or limbs, as they move through the water.

Swimmers should ensure that they improve their stroke technique and reduce the effects of swimming drag to help them improve propulsion

We have produced a related article on how to reduce swimming drag. Which you can view by clicking this link: how to reduce swimming drag

Undertake dryland/land training

Many competitive swimmers regularly undertake dryland/land training.

This is to gain additional benefits beyond those which can be achieved by training in the water alone.
These include increased power, strength, endurance, speed, and coordination.
Dryland/land training can also help increase a swimmer’s range of movement and make them more flexible.
It can help correct muscle imbalance caused by poor stroke technique or overuse.
The combination of increased flexibility and balanced muscle groups can lower the risk of injury.

We have produced a related article on swimming dryland training. Which you can view by clicking this link: swimming dryland training

Takeaways

In this article, we will provide advice, hacks and tips on how to improve swimming propulsion.

Swimming propulsion is the force generated by the swimmer’s leg kick and arm stroke that moves them through the water.
Listed here are a range of methods and techniques on how to improve swimming propulsion, these include,
Increased flexibility
Improved leg kick
Developed sculling
Practice stroke length and stroke rate
Focus on rotation and undulation
Reduce drag
Undertake dryland/land training

We have produced a related article on developing swimming distance per stroke. Which you can view by clicking this link: developing swimming distance per stroke.

We have produced a related article on developing swimming speed. Which you can view by clicking this link: developing swimming speed.

Swimming Publications

We produce a growing range of publications on a wide range of swimming subjects.

These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
Which are now available in both Amazon Kindle and paperback formats.
For information regarding our portfolio please follow our link: Swimming publications

Swimming Resource Library

We have produced a swimming resource library.

This contains links to all of our blog posts.
These are subdivided by swimming category

To access any article simply click on the attached page link: swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
It’s for all those who are interested in competitive swimming, either in the pool or in open water.

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