**21st Century Head Position in Freestyle**

Johnny Weissmuller catapulted to fame at the 1924 Paris Olympics, becoming the first man under 1 minute in the 100m freestyle. He famously swam with his head not just “high” in the water, but sometimes completely out of the water. In the decades that followed, Weissmuller achieved super-star status as “Tarzan” and “Jungle Jim” in dozens of films…and the world came to equate Tarzan-style freestyle with technically correct freestyle. It’s a misconception that coaches are still dealing with – 100 years later. This week we’ll talk about freestyle head position in the 21st century – what we see at the elite level and how to teach it to your swimmers

**ChatGPT**

 In competitive freestyle swimming, the most hydrodynamic position for the head is one that minimizes drag and promotes a streamlined body position. Here are the key elements of an optimal head position:

1.  **Neutral Alignment:** The head should be in a neutral position, with the neck relaxed and the head aligned with the spine. This means that the swimmer's face is looking straight down towards the bottom of the pool.
2.  **Water Line:** The water line should be at the crown of the head. This positioning helps to maintain a streamlined body and reduces resistance. Only a small portion of the back of the head should be out of the water.
3.  **Eye Position:** The swimmer's eyes should be focused directly below, looking slightly ahead but mostly downwards. This helps to keep the head in a stable and neutral position.
4.  **Breathing:** When turning the head to breathe, it should be a quick and minimal motion. The head should turn just enough to clear the mouth and take a breath, ideally with one goggle still in the water. This minimizes the disruption to the swimmer’s streamline and helps maintain speed.
5.  **Relaxation:** The head and neck should remain relaxed to avoid unnecessary tension, which can cause fatigue and disrupt the body’s alignment.

In summary, the most hydrodynamic head position in freestyle swimming is one where the head is in a neutral position, looking down with the waterline at the crown, and turning minimally to breathe. This position helps maintain a streamlined body and reduces drag, allowing for more efficient swimming.

<https://youtu.be/Sx50JTFqS2M?si=BWSYPcgdSbNYcCTU>

<https://youtu.be/Sx50JTFqS2M?si=WQ47KcVJrAwY-LCA&t=50>

<https://youtu.be/wY2DFLaXGvg?si=VaXVmB5CqvnUNQBZ&t=85>

**Monday**

**Sara McLarty: Water-Polo Drill**

We start the discussion with full-on Tarzan drill. This is great if you swim in open water or, like Weissmuller, in murky jungle rivers. But it’s no longer considered good technique for the pool. Try it and you’ll see why.

<https://www.goswim.tv/lessons/315-water-polo-drill> 

:02 - Tarzan

:10 - feel the weight

:13 - how can this be beneficial?

:17 - arched back… like Tarzan

:19 - look at the right arm catch

:33 - hand pushing DOWN

:34 - wrist slight collapse

:34.6 - pushing down

:37 - hip position

**Tuesday**

**Grant House: 50 Free Underwater**

Grant House demos the head/eye position we see in many of today’s elite freestylers. Eyes are not looking straight down…or straight ahead. They’re focused somewhere in between. And most of the head is below the surface.

<https://www.goswim.tv/lessons/3560-grant-house-50-free-underwater> 

:04 - beautiful streamline

:06 - horizontal breakout

:06 - first stroke directly forward

:06.9 - head position so relaxed

:08 - compare the head position with that of the torso

:10.7 - left breath balance

:18.8 - horizontal breakout

:22 - the breath is a turn and a lift

**Wednesday**

**David Curtiss: 03 – DC – Body Balance**

Sprint freestyler David Curtiss shows another example of neck/head/eye alignments for freestyle. Notice how much of the head is below the surface – and note the horizontal bodyline.

<https://www.goswim.tv/lessons/3337-03-dc-body-balance> 

:03 - beautiful streamline

:04 - horizontal breakout

:05 - extreme extension

:06.2 - THE image

:07 - slight exhale

:13 - compare the head position to the torso

:21 - head is completely under

:23 - small bow wave

:30.92 - head slightly under

:31.6 - back of head and hips touching the surface

:39.4 - head under

forward slowly from here looking at the bow wave

**Thursday**

**Steve Haufler Freestyle: Freestyle #2: Body Position**

We envy Steve Haufler’s swimmers, who learn proper head/neck/eye position from the very beginning. Here’s how he teaches it.

<https://www.goswim.tv/lessons/1776-lesson-2-body-position> 

:05 - low head position

:08 - rotated breath

:24 - position 11 float

:32 - assisted positioning

:36 - position the hands for a catch

:38 - great float

:46 - neutral head position

:54 - fingers up

1:03 - arms slightly down

1:07 - fingers slightly down

1:22 - arms in downward position - body in balance

**Friday**

**Freestyle 101: Position 11 – Kick on Your Stomach**

For adults, who might need to break some old habits, here’s how we like to introduce the idea of low head and horizontal bodyline.

<https://www.goswim.tv/lessons/1743-position-11-kick-on-your-stomach> 

:08 - head in relaxed position

:10 - scull for air feel the weight on the hips

:18 - not as easy for everyone - shoulder tension

:23 - feel the weight of the hips

:28 - slightly tucking

:34 - hips down - could lift chin a little and lean in more

:46 - classic hip sink

:49 - push DOWN to balance

:52 - the body rises

1:00 - put the head out of position

1:01 - press down to balance - body completely submerged

1:02 - balance rises the body - head just a bit tucked

**Saturday**

**Foundations of Backstroke and Freestyle: Combo Balance Drill**

Here’s one of the best drills for learning to maintain head/neck alignment while adding body rotation and arm strokes.

<https://www.goswim.tv/lessons/3007-combo-balance-drill> 

:24 - sideline balance

:29 - turn the head down

:38 - talk about the hand and great head position

:57 - head up balance

:59 - eyes down palm down

1:02 - eyes up palm up

1:05 - variations in rotation based on balance - DEGREE OF COMFORT

1:08 - as the head turns up - watch the body rotation

1:14 - when down - body should be about 90

1:17 - when up, can have more variation based on body and balance

1:24 - 90

1:27 - slightly more on back

1:32 - back to 90

1:36 - switch sides

**Sunday**

**Freestyle Drill: Freestyle/Backstroke – Head Games**

The Minnesota Aquajets make a game out of teaching and imprinting proper head position and head/neck stability.

<https://www.goswim.tv/lessons/1986-freestyle-backstroke-head-games> 

:06 - snorkels

:26 - paddles on head

:46 - fix and keep going

:50 - paddles for backstroke

:56 -bottle for backstroke

1:01 - teaching adaptation and just keeping going

1:12 - teaching adaptation

1:28 - just keep going

1:32 - just keep going

1:42 - love how they come out of the turns

**Bonus:**

**Kim Vandenberg: Freestyle – Above Side Slow Motion**

Olympian Kim Vandenberg slo-motion video demos excellent head/eye position for freestyle.

<https://www.goswim.tv/lessons/1684-freestyle-above-side-slow-motion>

**Bruno Fratus: Freestyle – Head On**

Bruno’s eyes are not focused down or straight ahead, but somewhere in between. Notice how much of the head is below the surface.

<https://www.goswim.tv/lessons/2403-freestyle-head-on>

12:08:35 From Dan Jimar to Everyone:

the first few Olympic pools were 100m

12:10:52 From Glenn Mills to Everyone:

https://youtu.be/Sx50JTFqS2M?si=BWSYPcgdSbNYcCTU

https://youtu.be/Sx50JTFqS2M?si=WQ47KcVJrAwY-LCA\&t=50

https://youtu.be/wY2DFLaXGvg?si=VaXVmB5CqvnUNQBZ\&t=85

12:11:22 From Dan Jimar to Everyone:

1924 was the first time with 50m pool

12:11:45 From Camy Gitwenty to Everyone:

In French, freestyle stroke is called "crawl". It probably comes from that time.

12:13:38 From Colleen Bolan to Everyone:

I learned it as the lifeguard stroke

12:15:20 From Mark Hesse to Everyone:

yeah we all thought we could hydroplane with that head position

12:15:33 From William Park to Glenn Mills(direct message):

Go Blue Tarzan. Glenn fun n race well at europeans. Happy go Blue thank you Ⓜ️

12:36:54 From Mark Hesse to Everyone:

like magic

12:52:07 From Lynn Morrison to Everyone:

What of the "Ledecky" effect? She and it seems like many women in the 200 free have very high heads and such an up and down motion when they come up high to breath - you see BOTH goggle lenses

12:52:15 From Pam Reynecke to Everyone:

Thank you so much. Any thoughts on breathing actions for young kids - bilateral or strongest side, as we see with many elites?

12:53:04 From Javier Cuevas to Everyone:

Thanks!

12:54:49 From Robin McQuinn to Everyone:

Dark goggles help too! When they see less, they can often feel more.. I think…

12:59:24 From Lynn Morrison to Everyone:

good points - thanks

13:01:14 From Dan Jimar to Glenn Mills(direct message):

Arena's newer version: https://amzn.to/4btPpG0

13:01:16 From Colleen Bolan to Everyone:

Butterfly wings?

13:01:31 From Ruth Cheung to Everyone:

That’s an excellent topic!!

13:01:56 From Mark Hesse to Everyone:

bi lateral when training, swimmers choice in any race over a 50, in the 50 breathe less swim faster

13:02:03 From Dan Jimar to Glenn Mills(direct message):

Traditional Swedish - https://amzn.to/4atLCaz

13:02:21 From Pam Reynecke to Everyone:

Reacted to bi lateral when trai... with "❤️"

13:02:30 From Beth Baker to Everyone:

Reacted to "bi lateral when trai…" with 👌

13:03:13 From Dan Jimar to Glenn Mills(direct message):

Sarah Sjostrom use those Arena googles - sponsored, but I have not tried them.

13:04:16 From Dan Jimar to Glenn Mills(direct message):

is it from Finis?

13:04:37 From Lesley Dusevic to Everyone:

https://team-aquatic.com/products/finis-alignment-kickboard?variant=16732587720822\&currency=CAD\&utm\_medium=product\_sync\&utm\_source=google\&utm\_content=sag\_organic\&utm\_campaign=sag\_organic\&gad\_source=1

13:05:49 From Camy Gitwenty to Everyone:

yes, dolphin kicks, Always somrthing to improve

13:06:02 From Colleen Bolan to Everyone:

👍

13:06:13 From Camy Gitwenty to Everyone:

thanks


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May 21, 2024 - 21st Century Head Position in Freestyle