Sidestroke (SS)
INTRODUCTIONSidestroke is a method of traveling through the water in a lateral position, on either the right side or the left side, and is considered a survival stroke. It is characterized by the use of independent but simultaneous actions of both arms and both legs which, when coordinated, alternate between a propulsive phase and a gliding phase. Becoming proficient at Sidestroke develops Propulsion Competency and contributes to the development of Breath Control Competency.
Swimming on the side, compared to swimming on the front or back, is unique in that it allows for both continuous breathing and continuous surveying of the surroundings. Sidestroke’s distinct movements of each arm and each leg relative to the other provide a way to continue propelling without the use of one limb, which can be useful in situations where an arm or leg is injured, or when an object needs to be held. Additionally, there are many applications for these distinct movements in rescue techniques.
A subset of the population finds swimming while positioned on the side to be the easiest to learn and perform, however, each limb having its own distinct movement pattern does pose a challenge to other individuals when attempting to learn Sidestroke. Because of this, initially focusing on becoming comfortable with traveling while positioned on the side can provide many of the benefits of Sidestroke before becoming proficient with its technique. The arm movements and the leg movements should be practiced individually before attempting to combine them into the full stroke, and it is often beneficial to learn the movements out of the water, especially for the arms. As individuals become more comfortable on their side and are able to use the limbs to propel, the focus should shift towards coordinating the actions of the arms and legs, to align the propulsive phases and allow a glide phase As individuals continue to progress they can begin to optimize the arm and leg actions for specific purposes. Examples of specific purposes may include optimizing Sidestroke as a resting stroke by elongating the glide, or carrying an object with the top arm, and thus changing the timing of the remaining limbs to compensate for the loss of propulsion and balance.
The Sidestroke is defined as the following:
Body
Body positioned on side
Top shoulder at or above surface and top hip at or near surface
Head, neck, and spine in line
Eyes and mouth above surface with bottom ear under surface
Arms
Arms move asymmetrically at same time
Start and finish both arm cycles at same time
Stroke Cycle - Leading Arm
Start with leading arm straight and overhead, at or just under surface
Bend elbow as leading hand pulls towards chest
Finish pull with leading hand at chest level
Return leading arm to straight overhead position
Stroke Cycle - Trailing Arm
Start with trailing arm straight and at side
Bend elbow to bring trailing hand to upper chest
Press trailing hand towards feet
Finish with trailing arm straight and at side
Legs
Legs move asymmetrically at same time
Kick Cycle
Start with legs straight, together, and toes pointed
Bend hips and knees to move top leg in front of body and bottom leg behind body; ankles may flex or be relaxed
Straighten hips and knees and bring legs together
Finish with legs straight, together, and toes pointed
Breathing
Forward travel not halted to breathe
Timing
Perform one kick cycle per arm cycle
Finish trailing arm and kick cycle at same time
Pause and glide between cycles
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
Body
✖ Swims mostly on front, on back, or under the surface
✖ Keeps trunk angle, from top shoulder to top hip, more than 45 degrees
✖ Keeps shoulders rotated more than 45 degrees between arm strokes
✖ Keeps hips rotated more than 45 degrees between kicks
2
Performs all of the following:
Distance
✔ Swims mostly on side for at least 3 yards
Body
✔ Keeps top shoulder at or near the surface with trunk angled 45 degrees or less
✔ Keeps shoulders from rotating more than 45 degrees between arm strokes
✔ Keeps hips from rotating more than 45 degrees between kicks
Arms/Legs
✔ Uses arm and/or leg movements; of any form
Exhibits any of the following:
Body
✖ Keeps trunk angle, from top shoulder to top hip, more than 30 degrees
✖ Keeps eyes or mouth mostly below the surface
Arms/Stroke
✖ Does not use repeating arm movements
✖ Does not move top and bottom arms at about the same time
Legs/Kick
✖ Does not use repeating leg movements
✖ Does not move top and bottom legs at about the same time
3
Performs all of the following:
Distance
✔ Swims mostly on side for at least 5 yards
Body
✔ Keeps top shoulder at or near the surface with trunk angled 30 degrees or less
✔ Keeps shoulders from rotating more than 45 degrees between arm strokes
✔ Keeps hips from rotating more than 45 degrees between kicks
✔ Keeps eyes and mouth mostly above the surface
Arms/Stroke
✔ Uses repeating arm movements
✔ Moves top and bottom arms at about the same time
Legs/Kick
✔ Uses repeating leg movements
✔ Kicks with top and bottom legs at about the same time
Exhibits any of the following:
Body
✖ Keeps shoulders rotated more than 30 degrees between arm strokes
✖ Keeps hips rotated more than 30 degrees between kicks
Arms/Stroke
✖ Does not use mostly asymmetrical arm movements
✖ Does not move leading and trailing arms in opposite directions (towards or away from each other) at about the same time
Arms/Stroke - Leading Arm
✖ Does not start leading arm pulls with hand overhead at or just under the surface
✖ Does not finish leading arm pulls with hand at or below shoulder level
✖ Does not return leading hand to overhead position
Arms/Stroke - Trailing Arm
✖ Does not start with trailing arm near the side and hand at about or past hip level
✖ Does not recover trailing hand to about chest level
✖ Does not start trailing hand press at about chest level
✖ Does not finish pressing trailing hand with arm near the side and hand at about or past hip level
Legs/Kick
✖ Does not use mostly asymmetrical or alternating leg movements at about the same time
✖ Does not start and finish kick cycles with legs straight and together
✖ Does not move top leg further in front of the body than bottom leg
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 back for 10 yards
Body
✔ Keeps top shoulder at or near the surface with trunk angled 30 degrees or less
✔ Keeps shoulders from rotating more than 30 degrees between arm strokes
✔ Keeps hips from rotating more than 30 degrees between kicks
✔ Keeps eyes and mouth mostly above the surface
Arms/Stroke
✔ Uses mostly asymmetrical arm movements
✔ Starts and finishes both arm cycles at about the same time
✔ Moves leading and trailing arms in opposite directions (towards or away from each other) at about the same time
Arms/Stroke - Leading Arm
✔ Starts leading arm pulls with hand overhead at or just under the surface
✔ Finishes leading arm pulls with hand at or below shoulder level
✔ Returns leading hand to overhead position
Arms/Stroke - Trailing Arm
✔ Starts with trailing arm near the side and hand at about or past hip level
✔ Recovers trailing hand to about chest level
✔ Starts trailing hand press at about chest level
✔ Finishes pressing trailing hand with arm near the side and hand at about or past hip level
Legs/Kick
✔ Uses mostly asymmetrical or alternating leg movements
✔ Kicks with top and bottom legs at about the same time
✔ Starts and finishes kick cycles with legs straight and together
✔ Moves one leg further in front of the body than the other leg
Breathing/Timing
✔ Breathes without halting forward travel
✔ Overlaps trailing arm and kick cycles