Improving Your Front Crawl Technique

To help swimmers make the most of their time in the pool, here are some helpful tips for improving front crawl technique. These points focus on good body position, smooth movement, and efficient breathing.

Body Position in the Water

1. Encourage your child to keep their body as flat and streamlined as possible, with their hips just below the surface so their legs stay underwater.

2. A strong, flat tummy helps support the lower back and maintain good balance in the water.
The head should stay in line with the body, with the eyes looking slightly forward and down. The water level should sit between the eyebrows and hairline.

3. Try to keep the head and spine relaxed and still. Power should come from gently rotating the shoulders and hips, not from lifting the head.

4. The head should only turn when breathing.

5. As one arm comes out of the water, the opposite arm should be pulling through underneath.
The shoulders rotate more than the hips to help create smooth forward movement.

Arm Action

As the hand enters the water, the elbow should be slightly bent.

The hand should enter the water between the head and shoulder, with the thumb going in first.

After the hand enters the water, encourage swimmers to reach forward before pulling back.

The arm movement should be long and smooth, sweeping forward, then in towards the body, and finally back towards the leg.

Completing the full arm movement before lifting the arm out of the water helps make each stroke more effective.

Kicking

Legs should stay close together with relaxed ankles and a steady, continuous kick.

Small, controlled kicks work best—there’s no need for big splashes.

The movement should come from the hips, with only a slight bend in the knees.

Using fewer kicks can help conserve energy, especially for longer swims.

Breathing

Breathing should be smooth and relaxed, with the head turning naturally as the shoulders rotate.

One side of the face should stay in the water when breathing.

Lifting the head too high can cause the legs to sink, so keeping the movement small is important.

After a quick breath, the head should return smoothly to the water.

Breathing out happens in the water and can be slow or quick.

Many swimmers breathe every three strokes, which helps keep the stroke balanced, but breathing should always feel comfortable.

Turning at the Wall

As swimmers approach the wall, their final arm strokes should finish by their thighs.

They then tuck into a ball shape, roll forward, and place their feet on the wall.

Pushing strongly away from the wall helps carry momentum back into the swim.

Arms should stretch forward, with hands together and ears tucked between the arms.

Swimmers can kick underwater before starting their strokes again as they return to the surface.