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KINESTHETIC MEMORY POSITIONING EXERSISES
Imitation exercises
on dryland
The purpose of imitation exercises is to create a correct kinesthetic
perception, to acquire the self-control methods. The program of exercises
on dry land include imitation of positions on dry land. The question arises
why positions should be imitated. The answer is that changing from one
phase into another have the decisive importance. If the initial position
of the phase is correct, it means that the arms, legs, the head and the
body are in the best position, then throughout the whole phase it is possible
to perform the correct movements. If the initial position is wrong already,
nothing comes out of the further action either. On the other hand when
all the movements have been performed correctly during the previous phase
one would naturally reach the correct final position of the phase which
is the initial position of the next phase, etc.
Imitating exercises may be performed individually, in pairs or three together.
The positions will be taken on the exercise-bench, with the help of three
or two swimmers- one holds the arms, the other legs. In order to increase
kinesthetic sensitivity and to form a better image about the movement
in memory it is necessary while imitating the positions to perform static
efforts in positions in the right direction and for many muscle-groups
at the same time. The static effort must be performed in the direction
of the right movement but , using the isometric contraction. To verify
the integration of the visual image , the imitation exercises of the positions
should be performed also with closed eyes. If the correct position is
taken with the eyes closed, it means that kinesthetic perception has been
firmly achieved which is the precondition for mastering the further skills.
An important and effective influence in mastering the movements is the
description of the positions verbally. When the swimmers listen to the
descriptions given by the coach and act accordingly to them they are not
able to memorize them as effectively as the descriptions of their own.
The given information "goes in one ear and comes out the other",
but what you have explained and described yourself verbally, is memorized
better.
The best form of performing such dryland-type exercises where imitation
includes verbal descriptions of orientation, is where one swimmer assists
the other to imitate the position, puts it into words, and describes where
the hands and legs are. Then the parts will be changed. This way both
can imitate and also describe the right instructions verbally. In the
training of the top-level swimmers the imitation of positions is used
together with verbal descriptions in the state of light hypnosis which
has given good results in improving their deeply rooted mistakes of technique.
To sum it up, after imitation of positions on dryland give effect in the
following exercises in water. On the basis of teaching observations we
may conclude that the transfer of exercises from dryland into the water
is noticeable especially in the coordination of swimming movements.
Example videos
Butterfly
Backstroke
Breaststroke
Freestyle
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