Ever wondered what it takes to swim like a world record holder? Let's analyse the details of Pan Zhanle’s technique that sets him apart in the pool.
Head Position and Breathing
One of the first things you'll notice about Pan Zhanle’s technique is how he manages his head position while breathing. When he takes a breath, the top of his head stays above water, while the lower part remains submerged. By keeping his body in this position, he avoids the common mistake of lifting the head too high, which often causes the legs to sink. Keeping everything in balance helps Pan maintain his forward momentum without adding unnecessary drag.
The Kick
Now, let’s talk about that kick. Imagine strapping on turbo jets—that’s pretty much what Pan’s kick is like. It’s powerful, it’s explosive, and it’s one of the main reasons he can slice through the water with such speed. But it’s not just about raw power. His kick also plays a vital role in keeping his body aligned, complementing his streamlined position and supercharging his arm strokes.
Distance Per Stroke
Pan’s secret weapon? Efficiency. While many swimmers start to flail and increase their stroke rate as they tire, Pan maintains long, powerful strokes. This allows him to cover more distance with fewer strokes, keeping his speed up and conserving energy throughout the entire 100 meters. Taking fewer strokes and swimming faster means that he’s pulling and catching water far more efficiently than the other swimmers. Still not convinced? Check out the DPS stats below:
100m Freestyle Event DPS: Pan 30+34 (1st) , Chalmers 31+36 (2nd), Popovici 33+37 (3rd)
How to Improve Your DPS?
Here are some ways you can improve it:
Early Vertical Forearm Catch: Nail down your early vertical forearm catch. It’s a game-changer for making each stroke count.
Dryland Training: Strengthen your body on land to perform better in the water.
Prone Flutter Kicks
This exercise will help you reinforce the straight-leg nature of your kicks, all while giving your glutes and hamstrings a serious workout.
Goblet Squat
The goblet squat isn’t just for bodybuilders! It targets key muscles in your lower body that are crucial for developing a powerful kick. Plus, the added weight helps activate your core, giving you the strength needed to kick like a pro in the water.
Start incorporating these techniques and exercises into your routine, and who knows—you might just break your own records! If you or your child are interested in high-level swimming, let us guide you! We provide expert coaching and tailored training strategies to help you succeed. Contact us today to learn more!
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