Combat Side Stroke – What Is It?
The combat side stroke is a type of swimming exercise where swimmers perform several strokes simultaneously while moving forward at high speed. A typical combat side stroke consists of two parts: the initial part which involves multiple lunges, turns, and other maneuvers; and the finishing part in which swimmers move through water using their arms only.
Combat Side Stroke Benefits
Swimming exercises are beneficial for many reasons. They improve coordination, balance, flexibility, strength and endurance.
Swimming exercises can even increase your heart rate and blood pressure. However, some of these benefits depend on the type of exercise performed. For example, running increases your cardiovascular system while swimming improves it through aerobic activity (lunging). If you want to maximize the effects of both activities then you need to combine them in one session or combination.
In addition to improving physical fitness, swimming exercises are good for mental health. They promote relaxation and focus.
These benefits can make swimming exercises useful during stressful situations such as job interviews or exams. You may also benefit from swimming exercises if you have low self-esteem or feel inferior to others because of your size, weight, age, gender or any other reason.
What Are Some Combat Side Stroke Exercises?
Swimming can be incorporated into your fitness routine in many different ways. As mentioned above, this depends on the type of stroke you use and the intensity of the session. The types of swimming exercises you can perform are:
Breaststroke: this exercise is particularly effective for improving the strength and flexibility of your upper body and core muscles. It also increases your endurance and teaches fluid movement through the water.
Butterfly: this exercise is great for your arms and shoulders. It is also useful for improving the flexibility of your rib cage.
Backstroke: this exercise works almost all the major muscles in your body. It requires a lot of stamina and endurance so it can be challenging, especially for beginners.
How Can I Learn to Combat Side Stroke?
Many people learn how to swim using online resources such as pictures and diagrams. These resources are typically organized as a list of steps to follow. They explain what you need to do and how you should do it. However, because different people learn in different ways, some of these guides may work better for some people than others. For example, some people may find it easier to follow an online video guide rather than written steps. In addition, some resources may include additional information such as pre-swim stretches that can help with your routine. These types of resources may be more beneficial for complete beginners.
Other people learn better through online videos or classes in which a physical instructor demonstrates the routine and offer verbal instructions on how to do it. These types of resources are typically better suited to intermediates and advanced swimmers.
However, they may not be as detailed so you may have to supplement them with other materials.
Regardless of how you learn to swim, it’s important that you have access to a swimming pool so you can practice. Most people prefer to learn in a swimming pool rather than open water because they feel safer.
They also have the advantage of being indoors so you can swim at any time and enjoy year-round swimming regardless of the weather.
How Can I Find a Good Online Swimming Resource?
There are many online resources dedicated to swimming and these are some of the most popular:
The Learn to Swim Program from USA Swimming: USA Swimming is a national governing body for swimming in the United States. It has created a learn to swim program that teaches children aged 4-17 swimming skills in a fun and engaging way.
Children have the opportunity to earn awards and badges as they progress through the program. The program is free to join and available nationwide.
Aquatica: This resource is an online community for swimmers that offers a huge swimming encyclopedia, tips and tutorials, and also allows you to connect with other swimmers.
Matt Hampson Swimming: This resource helps swimmers improve their technique by identifying strengths and weaknesses in their swimming style. You can take either a touch or online test to help determine this.
The site then guides you through exercises to improve your weaknesses. This is a great resource for intermediates and advanced swimmers who have a set swimming routine but want to make sure they are swimming as efficiently as possible.
Swimming World: This resource offers detailed instructions on how to swim underwater, streamline your body, different types of strokes and much more. It also includes a glossary of common swimming terms such as butterfly, crawl, back and flip turns.
How Can I Find a Good Swimming Instructor?
If you’re struggling to find the right online resources to help you, consider looking for a good swimming instructor in your local area. While it’s possible to learn to swim through online resources or books, many people find that one-on-one or small group lessons are a lot easier to follow. It’s also a great idea to learn from someone who is experienced and can offer individualized attention.
If you don’t know where to start, try asking your family members if they can recommend any instructors. Additionally, local swimming clubs sometimes offer classes or private lessons for people interested in learning to swim.
Your local swimming pool may also be able to help.
It’s also a good idea to find out about the instructor’s teaching philosophy. Some instructors are very “by the book” and only teach what they were taught.
These types of instructors don’t always consider that everyone learns at a different pace or has different learning styles. Other instructors are more open to different types of teaching techniques and will incorporate aspects such as music, storytelling or repetition to make lessons more engaging. Ask other swimmers or your friends and family if they have had any experiences with different instructors to see if anyone comes highly recommended.
What Should I Look For in a Swim Instructor?
If you have found a few instructors you are interested in, it’s time to arrange lessons with them. Before you book your first lesson it’s important to consider all of your options so that you choose the most suitable instructor for you. Here are a few questions you should ask:
How Many Hours of Training Do I Need?
Not all instructors are the same and each offers a different style of teaching. While some may offer to teach you in just a few weeks, others will provide a more detailed, intensive course that will take longer. Check with your potential instructors about how long you can expect your course to last. If cost is an issue, ask about cheaper options for completing your course or different payment plans. Some instructors offer payment plans to spread the cost out over a few months.
What Level Swimmer Are You Training?
Not all instructors teach all levels of swimming and some will only train beginners. If you are a complete beginner, this isn’t necessarily a problem, but if you are an experienced swimmer and want to improve on a few skills, you may not be able to do that under certain instructors.
Not all instructors are alike and some go the extra mile to make sure their students get the most out of their classes. Some offer free buddy system, where you are paired up with another beginner so that you can motivate and encourage each other during your lessons. Some offer private/small group lessons, which means you get more attention during your classes. If price is an issue, some places offer pay-as-you-go packages, which means you pay per lesson and don’t have to pay for a block of lessons upfront. Some instructors offer free lessons as a way of introducing you to their school. Find out what your potential instructors have to offer.
Do You Offer Insurance?
If you are a child, find out whether your swim instructor offers free lifetime insurance in case any accidents occur during class. This is especially important if you are taking swimming lessons with younger children who do not know how to swim yet. It’s better to be safe than sorry.
Tips for Choosing the Right Instructor
Here are a few more factors to consider when choosing the right instructor:
Think about yourself and what is your swimming ability.
Are you learning to tread water or learning racing techniques?
The more you know about your skill level, the easier it will be for the instructor to come up with a lesson plan that suits your needs.
Does the instructor offer group or private lessons?
If you are a beginner, it might be easier to take group lessons at first. This way you can learn the basics from your fellow classmates as well as the instructor. However, if your budget is an issue, private lessons could be more cost effective in the long run.
Some instructors have minor credentials such as being a Red Cross Lifeguard or EMT. While these certifications are not essential, they can show that the instructor has at least some experience and training in dealing with swim related emergencies.
If you are taking swimming lessons because of a medical condition or you have small children, this could be very important to you.
Some swim instructors are also triathletes or swimmers who compete on a regular basis. If you are looking for a long-term commitment, find an instructor who shares your goals and interests.
Make sure you can get along with the instructor and the rest of the swim class. If you don’t feel comfortable with your swimming teacher, you may not enjoy going to class and this could lead to quitting altogether.
If possible, visit your potential instructors and watch a class in action.
Does the instructor seem to enjoy teaching? Do students seem to enjoy learning? Would you be comfortable in this environment?
Ask to see a list of past students and contact them to see if they were satisfied with their lessons.
Tips for Getting the Most Out of Your Lessons
The following are some tips on getting the most out of your lessons:
Get a good night’s sleep before your classes. Being tired can make you less mentally alert and in turn, you are less likely to remember what you’ve learned.
Be on time for your classes. If you’re late, you may miss important information that was covered before you arrived.
Don’t eat a heavy meal before class and don’t drink a lot of liquids before class. You don’t want to feel bloated or get a cramp because you drank too much water beforehand.
Wear comfortable clothing to swim in. You don’t want anything weighing you down or restricting your movement.
Be prepared for class; make sure you have your goggles, bathing suit and towel with you. Don’t be the one holding up the class because you forgot to pack something essential for swimming.
Don’t worry if you are not able to do everything the instructor is doing. No one learns at the same pace and everyone starts from the beginning.
The instructor’s job is to make sure you learn the skills safely. So if you are new, don’t be embarrassed if you are doing something more slowly than everyone else or not at all. Just do the best you can and have fun!
Tips for Reducing Swimming Injuries
The following are some tips on reducing the risk of injury when swimming:
When you are first learning how to swim, you should always wear a tight fitting swim cap. This will help prevent your hair from getting wet and reduce the risk of drowning.
If you notice that your feet are not touching the bottom of the pool, this could mean that you are out of your depth and in danger of drowning. Try to find something that you can grab onto to stay afloat.
Alternatively, you can perform the floating duck trick (see below).
Wear water resistant sunscreen if you are going to be swimming for an extended period of time.
Never swim alone. In fact, it is recommended that you swim with a friend for safety and companionship.
Reduce your risk of cuts and scrapes by wearing water shoes when walking barefoot along poolside. Alternatively, you can place a beach towel on the floor of the pool to protect yourself from sharp edges and such.
Frequently Asked Questions
Is it better to take swimming lessons as a child or as an adult?
Either way is fine. There are benefits to taking swim lessons as a child. For one, your eustachian tubes are smaller when you’re younger which means that water can’t get into your ears as easily. Also, children are more flexible than adults and they learn at a faster rate. On the other hand, adults have stronger strokes due to their larger muscles.
Should I stretch before or after I exercise?
Try doing both! Stretching before you exercise can help reduce your risk of injury while exercising. Also, stretching after you exercise can help prevent soreness or cramping.
Does swimming count as exercise?
Yes, in fact, it is one of the best forms of non-weight bearing exercise that exists. It is a full body workout and it also provides a cardiovascular benefit as well.
Are there any diseases that I can catch by swimming in a pool?
Sources & references used in this article:
Improvement of Flutter-Kick Performance in Novice Surface Combat Swimmers With Increased Hip Strength by L Cox – 2013 – Vintage
The US Navy Seal Guide to Fitness and Nutrition by AZ Beethe, EF Nagle, M Lovalekar… – … journal of sports …, 2018 – journals.humankinetics.com
SEALs looking for ultra-athletes by D Couch – 2003 – Three Rivers Press (CA)
Never Fight Fair!: Inside the Legendary US Navy Seals, Their Own True Stories by M Luttrell – 2007 – Little, Brown
The silent world by PA Deuster, PA Pelletier, A Singh – 2007 – books.google.com