{"id":77548,"date":"2020-05-18T17:00:47","date_gmt":"2020-05-18T15:00:47","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=77548"},"modified":"2020-05-20T10:08:41","modified_gmt":"2020-05-20T08:08:41","slug":"how-to-improve-your-underwater-phase","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/","title":{"rendered":"How to improve your underwater phase"},"content":{"rendered":"<p><b>The underwater phase is swimming\u2019s fifth stroke. To improve this aspect of your swimming, you must glide through the water with perfect coordination.<\/b><\/p>\n<div class=\"video-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/entDj-7YGeU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2><\/h2>\n<h2>The underwater phase is considered to be a vital part of any swim stroke. What is the key to performing it properly?<\/h2>\n<p><span style=\"font-weight: 400;\">The first key to a perfect underwater phase is keeping your body perfectly streamlined under the surface of the water. Keep your head between your shoulders and your arms fully extended out in front.<\/span><\/p>\n<h2>And then what?<\/h2>\n<p><span style=\"font-weight: 400;\"><strong>After pushing off, glide under the surface<\/strong> of the water for a few seconds and begin to move your hips and legs without bending your back excessively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>The movement should begin from your hips and continue along your legs<\/strong>, coordinating your legs lift and kick. Make sure your upper body is fully extended in the right position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Your leg kick should initially be deep and powerful<\/strong>, gradually speeding up with quicker. shallower movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Powerfin and Powerfin Pros are an excellent means of improving your underwater phase<\/strong>: they will help you control your body movement and allow you to feel the water better.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The underwater phase is swimming\u2019s fifth stroke. To improve this aspect of your swimming, you must glide through the water with perfect coordination. The underwater phase is considered to be &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":78138,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to improve your underwater phase - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"The underwater phase is swimming\u2019s fifth stroke. To improve this aspect of your swimming, you must glide through the water with perfect coordination.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to improve your underwater phase - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"The underwater phase is swimming\u2019s fifth stroke. To improve this aspect of your swimming, you must glide through the water with perfect coordination.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-18T15:00:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-20T08:08:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2020\/05\/underwater.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"How to improve your underwater phase\",\"datePublished\":\"2020-05-18T15:00:47+00:00\",\"dateModified\":\"2020-05-20T08:08:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/\"},\"wordCount\":191,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Training &amp; Technique\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/how-to-improve-your-underwater-phase\/\",\"name\":\"How to improve your underwater phase - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2020-05-18T15:00:47+00:00\",\"dateModified\":\"2020-05-20T08:08:41+00:00\",\"description\":\"The underwater phase is swimming\u2019s fifth stroke. 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