Sidestroke Swim

Sidestroke Swim  #

Introduction  #

The Sidestroke Swim skill primarily develops Propulsion CompetencyPropulsion CompetencyPropulsion Competency is the knowledge, skill, and experience necessary to travel through the water using the movement of limbs in a controlled and efficient manner. Physical abilities associated with this competency include being able to perform gross and fine motor control patterns necessary to swim using different techniques in more than one body position. Cognitive abilities include determining which body position and technique is best suited for the conditions and circumstances of the task at hand, and an awareness of energy expenditure to regulate pace or speed. and contributes to the development of Breath Control CompetencyBreath Control CompetencyBreath Control Competency is the knowledge, skill, and experience necessary to breathe effectively in a controlled manner without using excessive energy, interfering with other movements, or compromising body position while in the water. Physical abilities associated with this competency include the physical exchange of air and keeping the body in a position at the surface so that the exchange of air can occur. Cognitive abilities include determining when to breathe and when to hold the breath. Affective abilities include responding to stimuli and situations in a calm manner with the face both above and below the surface of the water. . Sidestroke is a method of traveling through the water in a lateralLateralSituated on one side of the body; one side facing upward and one side downward. position on either the right side or the left side and is considered a survival strokeSurvival strokeA swim stroke that, for less experienced individuals, can be performed for longer period of times due to less stringent breathing and/or timing patterns and can provide unique vision opportunities relative to another stroke. Breaststroke, sidestroke, and survival backstroke (a.k.a. elementary backstroke) are categorized as “survival strokes”. . 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. Swimming on the side is unique in that it allows for both continuous breathing and continuous surveying of the surroundings. Sidestroke, due to the distinct movements of each arm and each leg relative to the other, can be used in situations when one limb is injured or to hold an object while swimming. Additionally, Sidestroke has applications during many rescue techniques.

Sidestroke is sometimes referred to as a “lifetime stroke”. Even though it is not a competitive stroke, it has widespread use, especially among older adults. A subset of the population consider it to be the easiest of the swim skills to perform, whereas others find it more difficult to learn since all four limbs have different but simultaneous movements and patterns.

Description  #

The Sidestroke Swim skill is defined by the following body posturePostureThe particular way the body is held while doing an activity. Mobility specialists define posture as the way you position your body or arrange your limbs, such as “to stand up straight with your shoulders back and your chin up.” , arm formsFormThe visible shape or configuration of something. Mobility specialists define form as an arrangement of the elements in a composition; the way something (or someone) is shaped or arranged. , leg forms, breathing, and timing characteristics and features.

Fundamental Sidestroke Swim Description  #

Body

  1. Body positioned on side
  2. Top shoulder at or above surface and top hip at or near surface
  3. Head, neck, and spine in line
  4. Eyes and mouth above surface with bottom ear under surface

Arms

  1. Arms move asymmetrically at same time
  2. Start and finish both arm cycles at same time

Stroke cycle – Leading arm

  1. Start with leading arm straight and overhead, at or just under surface
  2. Bend elbow as leading hand pulls towards chest
  3. Return leading arm to straight overhead position

Stroke cycle – Trailing arm

  1. Start with trailing arm straight and at side
  2. Bend elbow to bring trailing hand to upper chest
  3. Press trailing hand towards feet
  4. Finish with trailing arm straight and at side

Legs

  1. Legs move asymmetrically at same time

Kick cycle

  1. Start with legs straight, together, and toes pointed
  2. Bend hips and knees to move top leg in front of body and bottom leg behind body; ankles may flex or be relaxed
  3. Straighten hips and knees and bring legs together
  4. Finish with legs straight, together, and toes pointed

Breathing

  1. Forward travel not halted to breathe

Timing

  1. Perform one trailing and leading arm cycle per kick cycle
  2. Finish trailing arm and kick cycle at same time
  3. Pause and glide between cycles

Assessment  #

Scoring  #

The following scoring rubricScoring rubricA guide that includes rating scales and descriptions of one or more criteria used to evaluate the performance of a skill. lists the gradients of key requirements and deficiencies that provide an overall description of different competence levels. A single score is assigned based on the instructor’s judgment of the student’s performance.

Sidestroke Swim Scoring Rubric  #

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 side 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

5

Performs score of 4 plus the following:

Body

  • Keeps head, neck, and spine in line
  • Keeps shoulders and hips from rotating past vertical towards the back
  • Keeps face above surface with one ear under surface

Arms/Stroke

  • Uses only asymmetrical arm movements

Arms/Stroke - Leading Arm

  • Starts leading arm pulls with arm overhead
  • Bends elbow during leading arm pulls
  • Finishes leading arm pulls with hand at about chest level
  • Returns leading arm just under the surface to overhead position

Arms/Stroke - Trailing Arm

  • Bends elbows during recovery of trailing arms
  • Recovers trailing hand at or under the surface to chest level before starting press
  • Finishes trailing arm press with arm at side and hand at or past hip level

Legs/Kick

  • Uses only asymmetrical leg movements
  • Starts and finishes top and bottom leg cycles at the same time
  • Bends hips and knees to bring heels towards hips
  • Continues bending top leg at hip to bring leg in front of body
  • Extends top knee before or while top hip extends
  • Extends bottom hip and bends bottom knee to bring leg behind body
  • Extends bottom knee and flexes hip to press back
  • Holds legs straight and together between cycles

Breathing/Timing

  • Performs one arm cycle per kick cycle
  • Pauses and glides between stroke cycles

6

Performs score of 5 plus the following:

Body

  • Keeps top shoulder at or near the surface with trunk angled 15 degrees or less

Arms/Stroke

  • Starts and finishes both arm cycles at the same time

Arms/Stroke - Leading Arm

  • Starts and finishes with leading arm straight and in overhead position
  • Finishes leading arm pulls with hand close to the body

Arms/Stroke - Trailing Arm

  • Starts and finishes with trailing arm straight and at the side with hand at or past hip level
  • Recovers trailing hand at or under the surface to shoulder level before starting press

Legs/Kick

  • Holds legs straight and together with ankles relaxed and feet pointed to glide between cycles
  • Flexes top ankle and continues bending hip to bring top leg in front of body
  • Extends top knee to nearly straighten leg in front of body before extending top hip
  • Extends top hip and fully straightens knee to press back
  • Points top ankle while pressing back
  • Extends bottom knee, points bottom ankle, and flexes bottom hip to press back

Breathing/Timing

  • Finishes trailing arm cycles and leg cycles at about the same time