{"id":14857,"date":"2026-06-29T14:56:32","date_gmt":"2026-06-29T13:56:32","guid":{"rendered":"https:\/\/open-swim.com\/?p=14857"},"modified":"2026-07-08T13:54:09","modified_gmt":"2026-07-08T12:54:09","slug":"equilibre-en-natation-stabiliser-sa-nage-2","status":"publish","type":"post","link":"https:\/\/open-swim.com\/fr\/equilibre-en-natation-stabiliser-sa-nage-2\/","title":{"rendered":"L\u2019\u00e9quilibre en natation : comment stabiliser sa nage en 4 \u00e9tapes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"14857\" class=\"elementor elementor-14857\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-685c99d e-flex e-con-boxed e-con e-parent\" data-id=\"685c99d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2c9b941 elementor-widget elementor-widget-text-editor\" data-id=\"2c9b941\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019<strong>\u00e9quilibre en natation<\/strong> est une notion centrale mais souvent sous-estim\u00e9e. Beaucoup de nageurs se concentrent sur la propulsion ou la respiration sans r\u00e9aliser que la stabilit\u00e9 du corps dans l\u2019eau conditionne directement l\u2019efficacit\u00e9 de tous les autres param\u00e8tres techniques.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8086376 elementor-widget elementor-widget-heading\" data-id=\"8086376\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comprendre l'\u00e9quilibre dans l'eau <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32bb597 elementor-widget elementor-widget-text-editor\" data-id=\"32bb597\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"isSelectedEnd\">Dans l\u2019eau, le corps humain n\u2019est jamais parfaitement stable par nature. Il est soumis \u00e0 des forces oppos\u00e9es qui modifient constamment sa position : la gravit\u00e9, la <i>pouss\u00e9e<\/i> <i>d\u2019Archim\u00e8de<\/i> et les variations li\u00e9es aux mouvements respiratoires. L\u2019\u00e9quilibre consiste donc \u00e0 organiser son corps pour limiter ces d\u00e9s\u00e9quilibres et maintenir une position la plus hydrodynamique possible.<\/p><p class=\"isSelectedEnd\">Cette notion est indissociable de la\u00a0<strong>stabilisation de la nage<\/strong>. Un nageur d\u00e9s\u00e9quilibr\u00e9 g\u00e9n\u00e8re davantage de r\u00e9sistances, perd en <span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/open-swim.com\/fr\/coordination-en-natation-les-cles-progresser\/\">coordination<\/a><\/strong><\/span> et doit compenser par plus d\u2019\u00e9nergie. \u00c0 l\u2019inverse, un corps stable permet une meilleure transmission des forces, une respiration plus fluide et une am\u00e9lioration globale de la glisse.<\/p><p class=\"isSelectedEnd\">Comprendre l\u2019\u00e9quilibre, c\u2019est donc apprendre \u00e0 contr\u00f4ler son corps dans un milieu instable afin de transformer cette instabilit\u00e9 en efficacit\u00e9 motrice.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb54f7d elementor-widget elementor-widget-heading\" data-id=\"fb54f7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Les trois syst\u00e8mes compl\u00e9mentaires de l'\u00e9quilibre  <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0eb5bb6 elementor-align-start elementor-widget-mobile__width-initial elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"0eb5bb6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-stumbleupon-circle\" viewBox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 177.5c-9.8 0-17.8 8-17.8 17.8v106.9c0 40.9-33.9 73.9-74.9 73.9-41.4 0-74.9-33.5-74.9-74.9v-46.5h57.3v45.8c0 10 8 17.8 17.8 17.8s17.8-7.9 17.8-17.8V200.1c0-40 34.2-72.1 74.7-72.1 40.7 0 74.7 32.3 74.7 72.6v23.7l-34.1 10.1-22.9-10.7v-20.6c.1-9.6-7.9-17.6-17.7-17.6zm167.6 123.6c0 41.4-33.5 74.9-74.9 74.9-41.2 0-74.9-33.2-74.9-74.2V263l22.9 10.7 34.1-10.1v47.1c0 9.8 8 17.6 17.8 17.6s17.8-7.9 17.8-17.6v-48h57.3c-.1 45.9-.1 46.4-.1 46.4z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong><span style=\"background-color: #fede6f;border-radius: 1000px;padding-left: 0.25em;padding-right: 0.25em\">Le syst\u00e8me vestibulaire <\/span><\/strong>, situ\u00e9 dans l\u2019oreille interne. Il informe le cerveau de la position du corps dans l\u2019espace et joue un r\u00f4le majeur dans la perception de l\u2019orientation, notamment en nage dorsale ou lors des changements de position.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-bullseye\" viewBox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111.03 8 0 119.03 0 256s111.03 248 248 248 248-111.03 248-248S384.97 8 248 8zm0 432c-101.69 0-184-82.29-184-184 0-101.69 82.29-184 184-184 101.69 0 184 82.29 184 184 0 101.69-82.29 184-184 184zm0-312c-70.69 0-128 57.31-128 128s57.31 128 128 128 128-57.31 128-128-57.31-128-128-128zm0 192c-35.29 0-64-28.71-64-64s28.71-64 64-64 64 28.71 64 64-28.71 64-64 64z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong><span style=\"background-color: #fede6f;border-radius: 1000px;padding-left: 0.25em;padding-right: 0.25em\">La vision <\/span><\/strong>: m\u00eame partiellement immerg\u00e9, le nageur utilise des rep\u00e8res visuels pour stabiliser sa trajectoire, ajuster son axe et anticiper ses mouvements. En eau libre, ce r\u00f4le devient encore plus important.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong><span style=\"background-color: #fede6f;border-radius: 1000px;padding-left: 0.25em;padding-right: 0.25em\">La proprioception <\/span><\/strong>: elle correspond \u00e0 la capacit\u00e9 du corps \u00e0 percevoir sa position gr\u00e2ce aux muscles, tendons et articulations. En natation, elle permet d\u2019ajuster en continu les micro-positions du corps sans rep\u00e8re visuel permanent.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9927003 elementor-widget elementor-widget-text-editor\" data-id=\"9927003\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Un \u00e9l\u00e9ment fondamental vient compl\u00e9ter ces syst\u00e8mes : <strong><span style=\"background-color: #fede6f; border-radius: 1000px; padding-left: 0.25em; padding-right: 0.25em;\">le centre de gravit\u00e9 <\/span><\/strong>. Sur terre, il se situe au niveau du ventre, l\u00e9g\u00e8rement sous le nombril. Dans l\u2019eau, il devient une interaction entre le centre de gravit\u00e9 et le centre de pouss\u00e9e li\u00e9 \u00e0 la <strong>flottabilit\u00e9<\/strong>. Cette interaction cr\u00e9e un couple de rotation qui influence directement la position du nageur.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3603bf7 elementor-widget elementor-widget-heading\" data-id=\"3603bf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span>Stabiliser sa nage pour r\u00e9duire les r\u00e9sistances<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b97d456 elementor-widget elementor-widget-text-editor\" data-id=\"b97d456\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"isSelectedEnd\">Stabiliser sa nage consiste \u00e0 <strong>r\u00e9duire tout ce qui perturbe le d\u00e9placement dans l\u2019eau<\/strong>. Un nageur instable augmente automatiquement les r\u00e9sistances et consomme plus d\u2019\u00e9nergie pour un r\u00e9sultat moindre.<\/p><p class=\"isSelectedEnd\">Les r\u00e9sistances principales sont de <strong>quatre types<\/strong> : frontales, de frottement, de tra\u00een\u00e9e et li\u00e9es \u00e0 la flottabilit\u00e9.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e8252c elementor-align-start elementor-widget-mobile__width-initial elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"9e8252c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Les <b>r\u00e9sistances<\/b> <b>frontales<\/b> d\u00e9pendent de la surface expos\u00e9e \u00e0 l\u2019avancement. Plus le corps est gain\u00e9, allong\u00e9 et align\u00e9, plus ces r\u00e9sistances diminuent. \u00c0 l\u2019inverse, un corps d\u00e9sorganis\u00e9 agit comme un frein permanent.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Les <b>r\u00e9sistances<\/b> de <b>frottement<\/b> apparaissent lorsque l\u2019eau entre en contact avec la peau et les v\u00eatements. Plus un segment du corps est proche d\u2019une zone perturb\u00e9e par le mouvement, plus il subit un effet de ralentissement. Trouver une eau \u201cpropre\u201d permet donc d\u2019optimiser la prise d\u2019appui.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">La <b>tra\u00een\u00e9e<\/b> correspond aux turbulences g\u00e9n\u00e9r\u00e9es derri\u00e8re le corps. Elle agit comme une force de retenue et augmente lorsque les deux r\u00e9sistances pr\u00e9c\u00e9dentes sont \u00e9lev\u00e9es. Limiter la d\u00e9sorganisation du corps permet de r\u00e9duire cet effet.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Enfin, la <b>pouss\u00e9e<\/b> <b>d\u2019Archim\u00e8de<\/b> constitue une force positive qui peut \u00eatre exploit\u00e9e pour am\u00e9liorer la flottaison. Elle d\u00e9pend notamment de la position du corps et de la respiration. Une inspiration \u00e9l\u00e8ve le centre de flottabilit\u00e9, am\u00e9liorant temporairement la stabilit\u00e9 globale.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb8b2a1 elementor-widget elementor-widget-heading\" data-id=\"cb8b2a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Guide nage par nage<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6564936 elementor-widget elementor-widget-heading\" data-id=\"6564936\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Contr\u00f4ler son \u00e9quilibre en papillon<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67ac592 elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"67ac592\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"isSelectedEnd\">Le papillon est une nage tr\u00e8s exigeante sur le plan de l\u2019\u00e9quilibre car elle combine simultan\u00e9ment <strong>ondulation<\/strong>, <strong>propulsion<\/strong> et <strong>respiration<\/strong>.<\/p><p class=\"isSelectedEnd\">L\u2019objectif principal est de maintenir un axe stable malgr\u00e9 les mouvements verticaux du corps. L\u2019ondulation doit rester fluide et centr\u00e9e afin d\u2019\u00e9viter les d\u00e9s\u00e9quilibres excessifs.<\/p><p class=\"isSelectedEnd\">Le nageur doit chercher \u00e0 limiter les cassures au niveau de la taille et du bassin. Une ondulation trop marqu\u00e9e vers le bas ou vers le haut d\u00e9sorganise imm\u00e9diatement la coordination.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e59d9d e-con-full e-flex e-con e-child\" data-id=\"5e59d9d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-85d1cf1 e-grid e-con-full e-con e-child\" data-id=\"85d1cf1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e78dd9 elementor-widget elementor-widget-text-editor\" data-id=\"7e78dd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>L&rsquo;exercice du coach<\/strong> : R\u00e9aliser du papillon \u00e0 une main avec une planche devant soi pour stabiliser l\u2019axe.<\/p><p>\ud83c\udfaf L\u2019objectif est de ressentir une ondulation centr\u00e9e sans d\u00e9s\u00e9quilibre lat\u00e9ral ou vertical.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de99cb8 e-transform e-transform elementor-widget elementor-widget-image\" data-id=\"de99cb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_skewX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"213\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/male-swimmer-swimming-butterfly-stroke-1-300x213.jpg\" class=\"attachment-medium size-medium wp-image-14822\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/male-swimmer-swimming-butterfly-stroke-1-300x213.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/male-swimmer-swimming-butterfly-stroke-1-1024x725.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/male-swimmer-swimming-butterfly-stroke-1-768x544.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/male-swimmer-swimming-butterfly-stroke-1.jpg 1029w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0eaf26c elementor-widget elementor-widget-heading\" data-id=\"0eaf26c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><span>Stabiliser son axe en dos crawl\u00e9<\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c179eed elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"c179eed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"isSelectedEnd\">Le dos crawl\u00e9 pr\u00e9sente une contrainte sp\u00e9cifique : l\u2019absence de rep\u00e8res visuels directs vers l\u2019avant. L\u2019\u00e9quilibre d\u00e9pend donc fortement du <span style=\"text-decoration: underline;\"><a href=\"https:\/\/open-swim.com\/fr\/gainage-en-natation-nager-plus-vite-2\/\"><strong>gainage<\/strong><\/a><\/span> et de la <strong>sym\u00e9trie<\/strong> des mouvements.<\/p><p class=\"isSelectedEnd\">Le corps doit rester proche de la surface sans basculer d\u2019un c\u00f4t\u00e9 ou de l\u2019autre. Les battements de jambes jouent un r\u00f4le essentiel dans la stabilisation de l\u2019axe.<\/p><p class=\"isSelectedEnd\">Le bassin doit rester haut pour limiter la tra\u00een\u00e9e et \u00e9viter les ruptures d\u2019alignement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5617086 e-grid e-con-full e-con e-child\" data-id=\"5617086\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e7f41d9 elementor-widget elementor-widget-text-editor\" data-id=\"e7f41d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>L&rsquo;exercice du coach<\/strong> : nager en dos crawl\u00e9 avec un bras le long du corps et l\u2019autre en mouvement.<\/p><p>\ud83c\udfaf Cela permet de ressentir les d\u00e9s\u00e9quilibres et de les corriger en ajustant le gainage.<\/p><div class=\"elementor-element elementor-element-c34fd45 elementor-widget elementor-widget-text-editor\" data-id=\"c34fd45\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\u00a0<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-514386d e-transform e-transform elementor-widget elementor-widget-image\" data-id=\"514386d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_skewX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"177\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/backstroke-woman-2-300x177.jpg\" class=\"attachment-medium size-medium wp-image-14823\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/backstroke-woman-2-300x177.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/backstroke-woman-2-1024x603.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/backstroke-woman-2-768x453.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/backstroke-woman-2.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6b383e elementor-widget elementor-widget-heading\" data-id=\"f6b383e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><span>Pr\u00e9server sa glisse en brasse<\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ded692 elementor-widget elementor-widget-text-editor\" data-id=\"0ded692\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"isSelectedEnd\">En brasse, l\u2019\u00e9quilibre est directement li\u00e9 aux phases de glisse entre chaque mouvement.<\/p><p class=\"isSelectedEnd\">Le nageur doit \u00e9viter de rompre son alignement lors de la phase de retour des bras et du ciseau de jambes. Un mauvais timing cr\u00e9e imm\u00e9diatement des r\u00e9sistances importantes.<\/p><p class=\"isSelectedEnd\">La respiration doit rester fluide afin de ne pas casser la position du corps dans l\u2019eau.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-58041fe e-grid e-con-full e-con e-child\" data-id=\"58041fe\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1a37bb4 elementor-widget elementor-widget-text-editor\" data-id=\"1a37bb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong> \ud83c\udfaf \u00a0L&rsquo;exercice du coach : <\/strong>R\u00e9aliser des brasses avec une pause de glisse de deux secondes entre chaque cycle pour ressentir l\u2019importance de l\u2019alignement.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b835090 e-transform e-transform elementor-widget elementor-widget-image\" data-id=\"b835090\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_skewX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/woman-breaststroke-breathing-2-300x200.jpg\" class=\"attachment-medium size-medium wp-image-14664\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/woman-breaststroke-breathing-2-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/woman-breaststroke-breathing-2-1024x683.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/woman-breaststroke-breathing-2-768x512.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/woman-breaststroke-breathing-2.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b3c820d elementor-widget-mobile__width-initial elementor-widget elementor-widget-heading\" data-id=\"b3c820d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Coordination du crawl : placer la respiration au bon moment<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b65874b elementor-widget elementor-widget-text-editor\" data-id=\"b65874b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"isSelectedEnd\">Le crawl est une nage altern\u00e9e o\u00f9 l\u2019\u00e9quilibre est constamment perturb\u00e9 par la rotation du corps et la respiration lat\u00e9rale.<\/p><p class=\"isSelectedEnd\">Le nageur doit maintenir un <strong>axe stable<\/strong> malgr\u00e9 ces rotations. Le gainage du tronc joue un r\u00f4le central dans la limitation des d\u00e9s\u00e9quilibres.<\/p><p class=\"isSelectedEnd\">La respiration doit \u00eatre int\u00e9gr\u00e9e sans casser l\u2019alignement, en tournant la t\u00eate sans relever l\u2019ensemble du corps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0886adf elementor-align-start elementor-widget-mobile__width-initial elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"0886adf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-water\" viewBox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M562.1 383.9c-21.5-2.4-42.1-10.5-57.9-22.9-14.1-11.1-34.2-11.3-48.2 0-37.9 30.4-107.2 30.4-145.7-1.5-13.5-11.2-33-9.1-46.7 1.8-38 30.1-106.9 30-145.2-1.7-13.5-11.2-33.3-8.9-47.1 2-15.5 12.2-36 20.1-57.7 22.4-7.9.8-13.6 7.8-13.6 15.7v32.2c0 9.1 7.6 16.8 16.7 16 28.8-2.5 56.1-11.4 79.4-25.9 56.5 34.6 137 34.1 192 0 56.5 34.6 137 34.1 192 0 23.3 14.2 50.9 23.3 79.1 25.8 9.1.8 16.7-6.9 16.7-16v-31.6c.1-8-5.7-15.4-13.8-16.3zm0-144c-21.5-2.4-42.1-10.5-57.9-22.9-14.1-11.1-34.2-11.3-48.2 0-37.9 30.4-107.2 30.4-145.7-1.5-13.5-11.2-33-9.1-46.7 1.8-38 30.1-106.9 30-145.2-1.7-13.5-11.2-33.3-8.9-47.1 2-15.5 12.2-36 20.1-57.7 22.4-7.9.8-13.6 7.8-13.6 15.7v32.2c0 9.1 7.6 16.8 16.7 16 28.8-2.5 56.1-11.4 79.4-25.9 56.5 34.6 137 34.1 192 0 56.5 34.6 137 34.1 192 0 23.3 14.2 50.9 23.3 79.1 25.8 9.1.8 16.7-6.9 16.7-16v-31.6c.1-8-5.7-15.4-13.8-16.3zm0-144C540.6 93.4 520 85.4 504.2 73 490.1 61.9 470 61.7 456 73c-37.9 30.4-107.2 30.4-145.7-1.5-13.5-11.2-33-9.1-46.7 1.8-38 30.1-106.9 30-145.2-1.7-13.5-11.2-33.3-8.9-47.1 2-15.5 12.2-36 20.1-57.7 22.4-7.9.8-13.6 7.8-13.6 15.7v32.2c0 9.1 7.6 16.8 16.7 16 28.8-2.5 56.1-11.4 79.4-25.9 56.5 34.6 137 34.1 192 0 56.5 34.6 137 34.1 192 0 23.3 14.2 50.9 23.3 79.1 25.8 9.1.8 16.7-6.9 16.7-16v-31.6c.1-8-5.7-15.4-13.8-16.3z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">En <b>nage<\/b> de <b>demi<\/b>-<b>fond<\/b>, la jambe oppos\u00e9e accompagne g\u00e9n\u00e9ralement chaque mouvement de bras. En sprint, le nageur adopte souvent six battements par cycle complet, soit trois battements pour chaque mouvement de bras.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-134dc66 e-grid e-con-full e-con e-child\" data-id=\"134dc66\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-db799fc elementor-widget elementor-widget-text-editor\" data-id=\"db799fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>\ud83c\udfaf L&rsquo;exercice du coach \u00a0: n<\/strong>ager en crawl avec un pull-buoy pour isoler les jambes et se concentrer uniquement sur la stabilit\u00e9 du haut du corps et la rotation contr\u00f4l\u00e9e.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-997c0b7 e-transform e-transform elementor-widget elementor-widget-image\" data-id=\"997c0b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_skewX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewX_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_laptop&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_tablet&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_skewY_effect_mobile&quot;:{&quot;unit&quot;:&quot;deg&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-300x200.jpg\" class=\"attachment-medium size-medium wp-image-14665\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-1024x683.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-768x512.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0dfb305 e-flex e-con-boxed e-con e-parent\" data-id=\"0dfb305\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d4ba85d elementor-widget elementor-widget-text-editor\" data-id=\"d4ba85d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019\u00e9quilibre en natation est la base de toute progression technique. Il permet de <strong>stabiliser<\/strong> le corps dans un milieu instable, de r\u00e9duire les <strong>r\u00e9sistances<\/strong> et d\u2019am\u00e9liorer la <strong>coordination<\/strong> globale des mouvements. En apprenant \u00e0 mieux contr\u00f4ler votre axe, votre respiration et votre flottabilit\u00e9, vous rendez chaque action plus efficace. La stabilisation de la nage n\u2019est donc pas un objectif secondaire, mais un levier fondamental de performance durable.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-19cdae5 e-flex e-con-boxed e-con e-parent\" data-id=\"19cdae5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1443bc8 elementor-widget elementor-widget-heading\" data-id=\"1443bc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Ici, la suite de nos articles de la <u>s\u00e9rie<\/u> <u>progression<\/u> :<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a8dfec elementor-grid-6 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"2a8dfec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;6&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14872 post type-post status-publish format-standard has-post-thumbnail hentry category-technique category-entrainement tag-cocon\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/la-progressivite-en-natation-mieux-nager-2\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/free_openwater-300x200.jpg\" class=\"attachment-medium size-medium wp-image-14744\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/free_openwater-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/free_openwater-1024x683.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/free_openwater-768x513.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/free_openwater.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/open-swim.com\/fr\/la-progressivite-en-natation-mieux-nager-2\/\" >\n\t\t\t\tLa progressivit\u00e9 en natation : 4 cl\u00e9s efficaces pour mieux nager [1\/2]\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t29 juin 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14866 post type-post status-publish format-standard has-post-thumbnail hentry category-technique category-eau-libre tag-cocon\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/regard-en-natation-7-techniques-sameliorer-2\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/open-water-freestyle-swimmer-300x200.jpeg\" class=\"attachment-medium size-medium wp-image-14701\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/open-water-freestyle-swimmer-300x200.jpeg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/open-water-freestyle-swimmer-1024x683.jpeg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/open-water-freestyle-swimmer-768x512.jpeg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/open-water-freestyle-swimmer.jpeg 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/open-swim.com\/fr\/regard-en-natation-7-techniques-sameliorer-2\/\" >\n\t\t\t\tRegard en natation : 7 techniques essentielles pour s&rsquo;am\u00e9liorer\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t29 juin 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14845 post type-post status-publish format-standard has-post-thumbnail hentry category-technique category-preparation tag-cocon\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/gainage-en-natation-nager-plus-vite-2\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/swimmer-front-crawl-300x200.jpg\" class=\"attachment-medium size-medium wp-image-14707\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/swimmer-front-crawl-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/swimmer-front-crawl-1024x684.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/swimmer-front-crawl-768x513.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/swimmer-front-crawl-1536x1026.jpg 1536w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/swimmer-front-crawl.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/open-swim.com\/fr\/gainage-en-natation-nager-plus-vite-2\/\" >\n\t\t\t\tGainage en natation : 7 b\u00e9n\u00e9fices essentiels pour nager plus vite\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t28 juin 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14827 post type-post status-publish format-standard has-post-thumbnail hentry category-technique tag-cocon\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/respiration-en-natation-techniques-2\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-300x200.jpg\" class=\"attachment-medium size-medium wp-image-14665\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-1024x683.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool-768x512.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/professional-swimmer-swimming-race-indoor-pool.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/open-swim.com\/fr\/respiration-en-natation-techniques-2\/\" >\n\t\t\t\tRespiration en natation : les techniques pour mieux respirer dans les 4 nages\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t27 juin 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14723 post type-post status-publish format-standard has-post-thumbnail hentry category-technique tag-cocon tag-coordination tag-coordination-natation tag-efficacite tag-progresser-en-natation tag-respiration-natation tag-technique\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/coordination-en-natation-les-cles-progresser\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/front-view-male-swimmer-swimming-water-300x200.jpg\" class=\"attachment-medium size-medium wp-image-14735\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/front-view-male-swimmer-swimming-water-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/front-view-male-swimmer-swimming-water-1024x683.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/front-view-male-swimmer-swimming-water-768x513.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/front-view-male-swimmer-swimming-water.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/open-swim.com\/fr\/coordination-en-natation-les-cles-progresser\/\" >\n\t\t\t\tLa coordination en natation : 4 cl\u00e9s essentielles pour ma\u00eetriser chaque nage\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t25 juin 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14736 post type-post status-publish format-standard has-post-thumbnail hentry category-entrainement category-preparation tag-cocon tag-entrainement tag-progression tag-progressivite\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/progressivite-de-lentrainement-regles\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/medium-shot-man-stretching-back-300x300.jpg\" class=\"attachment-medium size-medium wp-image-14737\" alt=\"\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/medium-shot-man-stretching-back-300x300.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/medium-shot-man-stretching-back-1024x1022.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/medium-shot-man-stretching-back-150x150.jpg 150w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/medium-shot-man-stretching-back-768x766.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/06\/medium-shot-man-stretching-back.jpg 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/open-swim.com\/fr\/progressivite-de-lentrainement-regles\/\" >\n\t\t\t\tLa progressivit\u00e9 de l&rsquo;entra\u00eenement en natation : 7 r\u00e8gles pour progresser durablement [2\/2]\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t25 juin 2026\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>L\u2019\u00e9quilibre en natation est une notion centrale mais souvent sous-estim\u00e9e. Beaucoup de nageurs se concentrent sur la propulsion ou la respiration sans r\u00e9aliser que la<\/p>\n","protected":false},"author":5,"featured_media":11794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[213],"tags":[427,419,425,417,349],"class_list":["post-14857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-technique","tag-cocon","tag-efficacite","tag-equilibre","tag-progresser-en-natation","tag-technique"],"acf":[],"_links":{"self":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14857","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/comments?post=14857"}],"version-history":[{"count":5,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14857\/revisions"}],"predecessor-version":[{"id":15189,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14857\/revisions\/15189"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media\/11794"}],"wp:attachment":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media?parent=14857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/categories?post=14857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/tags?post=14857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}