RENANG GAYA DADA YANG BENAR

Introduction

This tutorial provides a comprehensive guide on how to swim using the breaststroke technique, known as "renang gaya dada" in Indonesian. It is particularly relevant for students learning physical education (PJOK) in elementary school. By following these steps, you will master the correct form and movements essential for effective breaststroke swimming.

Step 1: Understand the Body Position

• Start in the Water: Enter the water at a comfortable depth where you can practice without fear.
• Body Alignment: Keep your body flat and horizontal in the water. Your head should be in line with your spine, looking slightly forward.
• Relax Your Body: Ensure your arms and legs are relaxed to allow for smooth movement.

Step 2: Master the Arm Movement

• Start Position: Extend your arms straight in front of you, palms facing down.
• Pull Phase:
  • Bend your elbows and pull your hands back towards your chest in a circular motion.
  • Keep your hands close to the surface of the water.
• Recovery Phase:
  • After pulling, move your arms back to the starting position.
  • Keep your elbows high as you lift your arms out of the water.

Step 3: Practice the Leg Kick

• Leg Position: Keep your legs together and straight while floating.
• Frog Kick Technique:
  • Bend your knees and bring your heels towards your buttocks.
  • Kick outwards and then bring your legs back together in a swift motion.
• Timing: Your leg kick should coincide with the arm pull to maximize propulsion.

Step 4: Coordinate Breathing

• Breathing Technique:
  • As you pull your arms, lift your head slightly out of the water to take a breath.
  • Inhale quickly through your mouth and return your head to the water as your arms complete the stroke.
• Practice Timing: Ensure that your breathing does not disrupt the rhythm of your strokes.

Step 5: Combine All Elements

• Full Stroke Practice: Now combine the arm movements, leg kicks, and breathing into a full breaststroke.
• Focus on Rhythm: Aim for a smooth, rhythmic motion that flows from your arms to your legs and back to your arms.
• Adjustments: Make small adjustments to your technique as necessary based on comfort and efficiency.

Step 6: Build Endurance and Speed

• Regular Practice: Swim regularly to build your strength and stamina in the water.
• Drills: Incorporate drills focusing on each element of the stroke to improve technique.
• Monitor Progress: Keep track of your improvements in speed and endurance over time.

Conclusion

By following these steps, you will gain a solid foundation in the breaststroke swimming technique. Remember to practice regularly and refine your movements for better efficiency. As you become more comfortable, consider applying your skills in competitive swimming or recreational activities. Happy swimming!