{"id":71248,"date":"2016-05-03T00:00:00","date_gmt":"2016-05-03T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/10-ejercicios-para-mejorar-en-crol\/"},"modified":"2020-05-06T13:05:27","modified_gmt":"2020-05-06T11:05:27","slug":"10-ejercicios-para-mejorar-en-crol","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/","title":{"rendered":"10 ejercicios para mejorar en crol"},"content":{"rendered":"<p>La nataci\u00f3n ocupa el puesto 44\u00ba en t\u00e9rminos de dificultad en la lista elaborada por el canal deportivo norteamericano ESPN.<\/p>\n<p>Un estudio de los par\u00e1metros en los que se basa la lista (coordinaci\u00f3n, vigor, flexibilidad, fuerza, resistencia, velocidad, agilidad y habilidad anal\u00edtica) muestra que nuestro deporte solo tiene por delante a la gimnasia en t\u00e9rminos de coordinaci\u00f3n.<\/p>\n<p>La coordinaci\u00f3n consiste en poner en pr\u00e1ctica el plan de movimiento dise\u00f1ado por el cerebro.<\/p>\n<p>Desarrollar una t\u00e9cnica eficaz exige una buena coordinaci\u00f3n que se logra solo practicando en cada sesi\u00f3n de entrenamiento.<\/p>\n<p>Con esto en mente, te ofrecemos aqu\u00ed una serie de ejercicios para que mejores la t\u00e9cnica. Hoy vamos a centrarnos en el estilo libre:<\/p>\n<p><strong>1.\u00a0Con un brazo:<\/strong> nada en estilo libre con un solo brazo y con el otro extendido junto al costado o por delante.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/3c4TOTxTzAM\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>2.\u00a0Estilo libre con patada de braza:<\/strong> ejecuta una patada de braza por cada ciclo de brazada completo (brazo izquierdo y derecho), respirando con la vista al frente al dar la patada.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/t2rixh5_pMU\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>3.\u00a0Con los pu\u00f1os cerrados.<\/strong> Una posible variaci\u00f3n consiste en empezar con los pu\u00f1os cerrados y despu\u00e9s soltar un dedo cada dos brazadas, empezando por el me\u00f1ique.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/YqsFf-r9Pkw\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>4.\u00a0Alternando:<\/strong> haz una pausa cuando la mano entre en el agua, hasta que llegue la otra, y entonces haz una segunda pausa de 2\u201d.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/yqhE3qd4s0g\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>5.\u00a0Remo largo:<\/strong> nada a \u201cestilo perro\u201d usando el brazo para darte impulso desde justo por encima de la superficie hasta el muslo, ejecutando la fase de recuperaci\u00f3n por debajo del agua.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/PbK7TWZO-xo\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>6.\u00a0Remo corto: <\/strong>pega los codos al costado y prop\u00falsate solo con el antebrazo, describiendo un semic\u00edrculo bajo el cuerpo.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/oyt7zZvCyng\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>7.\u00a0Remo por detr\u00e1s de la cabeza:<\/strong> sit\u00faate de espaldas con los pies apuntando hacia delante y realiza con las manos movimientos oscilatorios cortos y r\u00e1pidos, rotando la mu\u00f1eca, de manera que te impulses hacia la pared contraria.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/wqoGVezFc2c\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>8.\u00a0Doblando el codo:<\/strong> acent\u00faa la flexi\u00f3n del codo durante la fase de recobro (externa) tocando la axila con la mano y haciendo una pausa de 2\u201d<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/aJFTI7M4MqA\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>9.\u00a0Variando la velocidad del brazo:<\/strong> nada en estilo libre con 3-4 brazadas r\u00e1pidas y 6-7 lentas.<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/nDe53_SMqxA\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><strong>10. Girando:<\/strong> nada respirando por ambos lados y para un instante cuando tu cuerpo est\u00e9 girado para respirar (en el punto de m\u00e1xima rotaci\u00f3n del cuerpo con respecto a su eje central).<\/p>\n<div class=\"video-youtube\"><iframe src=\"https:\/\/www.youtube.com\/embed\/BvjRXLwXUvs\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>Teniendo en cuenta que la nataci\u00f3n es un deporte tan t\u00e9cnico, \u00a1mejor practica tanto como puedas!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La nataci\u00f3n ocupa el puesto 44\u00ba en t\u00e9rminos de dificultad en la lista elaborada por el canal deportivo norteamericano ESPN. Un estudio de los par\u00e1metros en los que se basa &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105696,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10126],"tags":[12294,12296,12576,12578],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 ejercicios para mejorar en crol - The arena swimming blog<\/title>\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\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 ejercicios para mejorar en crol - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"La nataci\u00f3n ocupa el puesto 44\u00ba en t\u00e9rminos de dificultad en la lista elaborada por el canal deportivo norteamericano ESPN. Un estudio de los par\u00e1metros en los que se basa &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\" \/>\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=\"2016-05-03T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-06T11:05:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/04\/10_drills_freestyle-1024x768.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\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=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"10 ejercicios para mejorar en crol\",\"datePublished\":\"2016-05-03T00:00:00+00:00\",\"dateModified\":\"2020-05-06T11:05:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\"},\"wordCount\":428,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"keywords\":[\"crol\",\"ejercicios\",\"intermedio\",\"principiante\"],\"articleSection\":[\"Entrenamiento Y T\u00e9cnica\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\",\"url\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\",\"name\":\"10 ejercicios para mejorar en crol - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2016-05-03T00:00:00+00:00\",\"dateModified\":\"2020-05-06T11:05:27+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Entrenamiento Y T\u00e9cnica\",\"item\":\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"10 ejercicios para mejorar en crol\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\",\"name\":\"arena coaches\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"caption\":\"arena coaches\"},\"description\":\"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.\",\"url\":\"https:\/\/blog.arenaswim.com\/es\/author\/arenacoaches\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 ejercicios para mejorar en crol - The arena swimming blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/","og_locale":"es_ES","og_type":"article","og_title":"10 ejercicios para mejorar en crol - The arena swimming blog","og_description":"La nataci\u00f3n ocupa el puesto 44\u00ba en t\u00e9rminos de dificultad en la lista elaborada por el canal deportivo norteamericano ESPN. Un estudio de los par\u00e1metros en los que se basa &hellip;","og_url":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2016-05-03T00:00:00+00:00","article_modified_time":"2020-05-06T11:05:27+00:00","og_image":[{"width":1024,"height":768,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/04\/10_drills_freestyle-1024x768.jpg","type":"image\/jpeg"}],"author":"arena coaches","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"Escrito por":"arena coaches","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"10 ejercicios para mejorar en crol","datePublished":"2016-05-03T00:00:00+00:00","dateModified":"2020-05-06T11:05:27+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/"},"wordCount":428,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"keywords":["crol","ejercicios","intermedio","principiante"],"articleSection":["Entrenamiento Y T\u00e9cnica"],"inLanguage":"es"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/","url":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/","name":"10 ejercicios para mejorar en crol - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2016-05-03T00:00:00+00:00","dateModified":"2020-05-06T11:05:27+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/10-ejercicios-para-mejorar-en-crol\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Entrenamiento Y T\u00e9cnica","item":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/"},{"@type":"ListItem","position":3,"name":"10 ejercicios para mejorar en crol"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76","name":"arena coaches","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","caption":"arena coaches"},"description":"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.","url":"https:\/\/blog.arenaswim.com\/es\/author\/arenacoaches\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/posts\/71248"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/users\/1372"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/comments?post=71248"}],"version-history":[{"count":4,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/posts\/71248\/revisions"}],"predecessor-version":[{"id":77410,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/posts\/71248\/revisions\/77410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/media\/105696"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/media?parent=71248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/categories?post=71248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/es\/wp-json\/wp\/v2\/tags?post=71248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}