Front Crawl Stroke (FC)
INTRODUCTIONFront Crawl Stroke is a method of traveling through the water in a prone position. It is characterized by the use of alternating arm actions and alternating leg actions that provide consistent propulsion, with each arm and leg moving nearly in opposition to the other. Becoming proficient at Front Crawl develops Propulsion Competency and contributes to the development of Breath Control Competency.
Swimming on the front, compared to swimming on the back, allows better visibility to avoid hazards, determine one’s bearings, and orient to safe locations. When compared to other front swim skills, Front Crawl’s alternating limb movements provide greater speed and efficiency, which can be useful in situations where there is a need to move quickly or when traveling longer distances.
When first learning Front Crawl, individuals should focus on developing a basic proficiency with the arm strokes and the kicks individually, before attempting to coordinate the actions as a whole stroke. An emphasis should be placed on becoming comfortable with the face in the water and maintaining a body position with the shoulders and hips near the surface and the head in a neutral position. As individuals become more comfortable with the alternating arm and leg cycles, the focus should shift to coordinating the actions to allow consistent and comfortable breathing. Eventually the focus can shift to building endurance and optimizing technique and adapting the stroke for different circumstances. For example; focusing on the amount of elbow bend for optimal power and efficiency, or performing Front Crawl with the head up to increase visibility above the surface in rescue situations.
The Front Crawl Stroke is defined as the following:
Body
Body positioned on front
Shoulders and hips at or near surface
Head, neck, and spine in line
Face below surface with back of head above surface; except when breathing
Arms
Arms move alternately and continuously; as one arm presses back the other arm returns to overhead position
Stroke Cycle
Start with arm extended overhead, at or just under surface
Initiate backward arm movement by bending elbow so that forearm and palm face toward feet
Press forearm and palm straight back alongside or under body
Straighten elbow to finish with arm near side
Bend elbow to initiate lifting arm out of water
Return arm above surface toward overhead position
Re-enter water with fingertips first and straighten elbow while arm reaches forward just under surface
Legs
Legs continuously alternate vertical movements within hip width; as one leg moves down the other leg moves up with minimal lateral movement
Legs mostly straight and inline with upper body; hips mostly extended
Ankles loose with feet mostly pointed
Kick Cycle
Start downward leg movement from hip allowing knee to bend slightly
Straighten knee to accelerate downward motion of lower leg and press with top of foot
Finish downward movement of leg when knee straight and heel slightly deeper than front of hip
Raise leg up with knee straight until heel reaches or just breaks surface
Breathing
Breathing does not compromise body position, arm movements, or legs movements
Timing
Perform one or more kick cycles per stroke cycle
Scoring
The following scoring rubric lists the gradients of key requirements and deficiencies that provide an overall description of different competence levels.
A single score of 1 - 4 is assigned based on the instructor’s judgment of the student’s performance.
✔
1
Exhibits any of the following:
Distance
✖ Swims less than 3 yards
✖ Achieves distance primarily due to a push-off or a jump
Distance
✖ Swims mostly on back, on side, or under the surface
✖ Keeps trunk angle, from shoulders to hips, more than 45 degrees
2
Performs all of the following:
Distance
✔ Swims mostly on front for at least 3 yards
Body
✔ Keeps shoulders at or near the surface with trunk angled 45 degrees or less
Arms/Legs
✔ Uses alternating arm and/or alternating leg movements
Exhibits any of the following:
Body
✖ Keeps trunk angle, from shoulders to hips, more than 30 degrees
Arms/Stroke
✖ Does not use alternating arm movements
✖ Does not start stroke cycle with hand overhead
✖ Finishes stroke cycle before hand reaches chest level
Legs/Kick
✖ Does not use alternating leg movements
✖ Does not move legs up and down
3
Performs all of the following:
Distance
✔ Swims mostly on front for at least 5 yards
Body
✔ Keeps shoulders at or near the surface with trunk angled 30 degrees or less
Arms/Stroke
✔ Uses mostly alternating arm movements
✔ Starts stroke cycle with hand overhead
✔ Finishes stroke cycle with hand at or past chest level
✔ Returns hand to overhead position
Legs/Kick
✔ Uses mostly alternating up and down leg movements
Exhibits any of the following:
Body
✖ Rotates shoulders or hips past vertical to breathe
Arms/Stroke
✖ Does not start stroke cycle with hand at or just under the surface
✖ Does not press palm back toward feet
✖ Finishes stroke cycle before hand is near or past hip level
Legs/Kick
✖ Moves knee uder or in front of hip during kick cycles; such as a bicycle kick
✖ Does not finish downward leg movements with knee mostly straight
✖ Does not finish upward leg movements with foot near the surface
Breathing/Timing
✖ Does not breathe or halts forward travel to breathe
✖ Does not use arms and legs at the same time
4
Performs all of the following:
Distance
✔ Swims on front for 10 yards
Body
✔ Keeps shoulders at or near the surface with trunk angled 30 degrees or less
✔ Keeps shoulders or hips from rotating past vertical while breathing
Arms/Stroke
✔ Uses alternating arm movements
✔ Starts stroke cycle with hand overhead at or just under the surface
✔ Presses palm back toward feet
✔ Finishes stroke cycle with hand near or past hip level
✔ Returns hand to overhead position
Legs/Kick
✔ Uses alternating up and down leg movements
✔ Keeps knee behind hip throughout kick cycles
✔ Finishes downward leg movements with knee mostly straight
✔ Finishes upward leg movements with foot near the surface
Breathing/Timing
✔ Breathes without halting forward travel
✔ Performs arm strokes and kicks at the same time