{"id":14872,"date":"2026-06-29T15:50:10","date_gmt":"2026-06-29T14:50:10","guid":{"rendered":"https:\/\/open-swim.com\/?p=14872"},"modified":"2026-07-08T14:03:21","modified_gmt":"2026-07-08T13:03:21","slug":"la-progressivite-en-natation-mieux-nager-2","status":"publish","type":"post","link":"https:\/\/open-swim.com\/fr\/la-progressivite-en-natation-mieux-nager-2\/","title":{"rendered":"La progressivit\u00e9 en natation : 4 cl\u00e9s efficaces pour mieux nager [1\/2]"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"14872\" class=\"elementor elementor-14872\" 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>La <strong>progressivit\u00e9 gestuelle<\/strong> est l\u2019un des fondements techniques de la natation. Pourtant, elle est souvent m\u00e9connue des nageurs d\u00e9butants et interm\u00e9diaires. Beaucoup cherchent \u00e0 pousser fort dans l\u2019eau d\u00e8s le d\u00e9but du mouvement, pensant ainsi gagner en vitesse. En r\u00e9alit\u00e9, une <strong>propulsion efficace repose rarement sur la force brute<\/strong>.<\/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\"><span>Le catch : l'importance de trouver ses appuis<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef78bfd elementor-widget elementor-widget-text-editor\" data-id=\"ef78bfd\" 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\">La natation \u00e9tant un sport aquatique, le nageur doit d\u2019abord trouver des <strong>appuis stables <\/strong>avant de pouvoir exercer une pression efficace sur l\u2019eau. Cette notion est souvent associ\u00e9e au <strong>\u00ab catch \u00bb<\/strong>, terme anglais qui signifie \u00ab attraper \u00bb. Le catch ne correspond pas \u00e0 une phase de pouss\u00e9e intense mais \u00e0 une prise d\u2019appui qui permet ensuite de construire progressivement la propulsion.<\/p><p>Une fois cet appui trouv\u00e9, la <strong>force appliqu\u00e9e<\/strong> augmente progressivement tout au long du mouvement sous-marin. Cette <strong>acc\u00e9l\u00e9ration continue<\/strong> permet d\u2019am\u00e9liorer le rendement, l\u2019amplitude et la vitesse de d\u00e9placement. La progressivit\u00e9 gestuelle consiste donc \u00e0 transformer un simple appui en une propulsion efficace gr\u00e2ce \u00e0 une acc\u00e9l\u00e9ration ma\u00eetris\u00e9e.<\/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\">Les principes universels de la progressivit\u00e9 gestuelle<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ab13aa elementor-widget elementor-widget-text-editor\" data-id=\"5ab13aa\" 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>Quelle que soit la nage pratiqu\u00e9e, la progressivit\u00e9 repose sur <strong>plusieurs principes communs<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa41897 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=\"aa41897\" 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\"><b>Distinguer<\/b>  la phase de prise d\u2019appui de la phase de propulsion. : avant de pousser, il faut d\u2019abord trouver un point fixe dans l\u2019eau. Cette phase correspond au catch. Plus cet appui est stable, plus la propulsion sera efficace.<\/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\"><b>Acc\u00e9l\u00e9rer<\/b> progressivement le mouvement : une fois le catch install\u00e9, la pression exerc\u00e9e sur l\u2019eau augmente progressivement jusqu\u2019\u00e0 la fin du mouvement. Sch\u00e9matiquement, le nageur commence \u00e0 exercer une force mod\u00e9r\u00e9e avant d\u2019acc\u00e9l\u00e9rer progressivement jusqu\u2019\u00e0 la sortie de la main.<\/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\"><b>Amplifier<\/b> : plus le mouvement est correctement d\u00e9velopp\u00e9 dans l\u2019eau, plus il est possible de construire une acc\u00e9l\u00e9ration progressive et continue.<\/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-281c782 elementor-widget elementor-widget-text-editor\" data-id=\"281c782\" 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>Enfin, il est important de comprendre qu\u2019i<span style=\"text-decoration: underline;\">l n\u2019existe pas un catch parfait universel<\/span>. Chaque nageur doit exp\u00e9rimenter, ajuster ses sensations et trouver les appuis qui lui correspondent le mieux. Une prise d\u2019appui imparfaite ne provoque pas une erreur technique majeure, mais elle limite l\u2019efficacit\u00e9 de la nage.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c4ae3c0 elementor-widget elementor-widget-heading\" data-id=\"c4ae3c0\" 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\">Am\u00e9liorer sa progressivit\u00e9 gestuelle : le guide nage par nage<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb8b2a1 elementor-widget-mobile__width-initial 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\"><span>Construire une pouss\u00e9e efficace en papillon<\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b97d456 elementor-widget-mobile__width-initial 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>Le <strong><span style=\"background-color: #fede6f; border-radius: 1000px; padding-left: 0.25em; padding-right: 0.25em;\">papillon<\/span><\/strong>, est une nage simultan\u00e9e dans laquelle les deux bras travaillent ensemble tandis que les ondulations accompagnent la propulsion.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec48024 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=\"ec48024\" 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\">Le mouvement d\u00e9bute par une <b>entr\u00e9e<\/b> <b>des<\/b> <b>mains<\/b> loin devant le corps. \u00c0 ce stade, l\u2019intensit\u00e9 reste faible. Les mains s\u2019enfoncent progressivement dans l\u2019eau et les doigts s\u2019orientent vers le fond afin de cr\u00e9er un appui stable.<\/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\">Lorsque <b>les<\/b> <b>mains<\/b> <b>passent<\/b> <b>sous<\/b> <b>les<\/b> <b>\u00e9paules<\/b>, le nageur commence progressivement \u00e0 augmenter la pression exerc\u00e9e sur l\u2019eau. Cette acc\u00e9l\u00e9ration accompagne la premi\u00e8re ondulation.<\/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>pouss\u00e9e<\/b> <b>devient<\/b> ensuite de <b>plus<\/b> <b>en<\/b> <b>plus<\/b> <b>forte<\/b> jusqu\u2019\u00e0 atteindre son maximum entre le bassin et les cuisses. Cette phase correspond \u00e9galement \u00e0 la <b>seconde<\/b> <b>ondulation<\/b>, qui facilite le retour a\u00e9rien des bras.<\/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\">\u00c0 l\u2019inverse, le <b>retour<\/b> <b>des<\/b> <b>bras<\/b> au-dessus de l\u2019eau doit rester le plus <b>rel\u00e2ch\u00e9<\/b> possible afin de limiter la d\u00e9pense \u00e9nerg\u00e9tique.<\/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-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> : Nagez en papillon avec des mouvements volontairement ralentis.\u00a0<\/p><p>\ud83c\udfaf Concentrez-vous sur une acc\u00e9l\u00e9ration progressive des mains entre les \u00e9paules et les cuisses, sans chercher \u00e0 pousser fort d\u00e8s l\u2019entr\u00e9e dans l\u2019eau.<\/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\">L'appui et la fr\u00e9quence, progressivit\u00e9 en dos crawl\u00e9<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c179eed 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>Le dos crawl\u00e9 pr\u00e9sente une particularit\u00e9 biom\u00e9canique importante : le nageur travaille dans une position o\u00f9 l\u2019amplitude articulaire derri\u00e8re la t\u00eate est plus limit\u00e9e que devant le corps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6512fb 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=\"c6512fb\" 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\">La <b>main<\/b> <b>entre<\/b> <b>dans<\/b> <b>l\u2019eau<\/b> le plus loin possible derri\u00e8re la t\u00eate pendant que l\u2019autre termine sa pouss\u00e9e. Durant les premiers centim\u00e8tres du mouvement, l\u2019objectif n\u2019est pas de produire de la force mais de trouver une prise d\u2019appui efficace.<\/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\">Le nageur <b>enfonce<\/b> <b>progressivement<\/b> sa <b>main<\/b> dans l\u2019eau en pliant l\u00e9g\u00e8rement le coude. La main s\u2019oriente ensuite de fa\u00e7on \u00e0 cr\u00e9er une surface d\u2019appui perpendiculaire \u00e0 la direction du d\u00e9placement.<\/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\">\u00c0 partir de cette position, la <b>vitesse<\/b> du <b>mouvement<\/b> <b>augmente<\/b> progressivement. Lorsque la main passe au niveau du nombril, l\u2019acc\u00e9l\u00e9ration devient plus marqu\u00e9e. La fin du geste ressemble alors au mouvement r\u00e9alis\u00e9 pour effectuer un ricochet avec une pierre.<\/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\"><b>L\u2019intensit\u00e9<\/b> <b>maximale<\/b> est produite juste <b>avant<\/b> la <b>sortie<\/b> de la <b>main<\/b> au niveau de la cuisse.<\/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-815a0ca elementor-widget elementor-widget-text-editor\" data-id=\"815a0ca\" 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 style=\"text-align: var(--text-align); font-size: 1rem;\"><span style=\"background-color: #fede6f; border-radius: 1000px; padding-left: 0.25em; padding-right: 0.25em;\">Pendant toute cette phase<\/span><\/strong><span style=\"text-align: var(--text-align); font-size: 1rem;\">,les battements de jambes contribuent \u00e0 maintenir l\u2019\u00e9quilibre du corps et la continuit\u00e9 de la propulsion.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8430210 e-grid e-con-full e-con e-child\" data-id=\"8430210\" 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-253d459 elementor-widget elementor-widget-text-editor\" data-id=\"253d459\" 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>Effectuez des longueurs en dos crawl\u00e9 avec un tempo volontairement lent.<\/p><p>\ud83c\udfaf Cherchez \u00e0 ressentir trois phases distinctes : prise d\u2019appui, acc\u00e9l\u00e9ration progressive puis pouss\u00e9e rapide jusqu\u2019\u00e0 la cuisse.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2204818 e-transform e-transform elementor-widget elementor-widget-image\" data-id=\"2204818\" 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\">La progressivit\u00e9 en brasse <\/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>La brasse est sans doute la nage o\u00f9 la notion de progressivit\u00e9 est la plus visible. Les bras et les jambes poss\u00e8dent chacun leur propre phase d\u2019acc\u00e9l\u00e9ration.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a40ff17 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=\"a40ff17\" 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\">Le <b>mouvement<\/b> des bras <b>d\u00e9bute<\/b> en <b>position allong\u00e9e<\/b>, bras tendus devant la t\u00eate. Les mains s\u2019enfoncent l\u00e9g\u00e8rement dans l\u2019eau afin de cr\u00e9er un premier appui.<\/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\">Une fois cet appui trouv\u00e9, la <b>pouss\u00e9e<\/b> devient <b>plus<\/b> <b>rapide<\/b> pour permettre au buste de se soulever et au visage de sortir de l\u2019eau. Apr\u00e8s l\u2019inspiration, les bras reviennent rapidement vers l\u2019avant comme s\u2019ils \u00e9taient tir\u00e9s par un \u00e9lastique.<\/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\"><b>L\u2019amplitude<\/b> reste volontairement <b>mod\u00e9r\u00e9e<\/b> afin de conserver de la vitesse tout au long du cycle.<\/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>jambes<\/b> suivent \u00e9galement une logique <b>progressive<\/b>. Le retour des talons vers les fesses se fait sans pr\u00e9cipitation. L\u2019ouverture des pieds pr\u00e9pare ensuite la phase propulsive.<\/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-9a64e22 elementor-widget elementor-widget-text-editor\" data-id=\"9a64e22\" 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><span style=\"background-color: #fede6f; border-radius: 1000px; padding-left: 0.25em; padding-right: 0.25em;\">La v\u00e9ritable acc\u00e9l\u00e9ration<\/span><\/strong>\u00a0intervient lors du resserrement rapide des jambes. C\u2019est \u00e0 ce moment que la propulsion est maximale et que le nageur retrouve sa position de glisse.<\/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 L&rsquo;exercice du coach : <\/strong>R\u00e9alisez des longueurs en d\u00e9composant mentalement chaque cycle : pr\u00e9paration des bras, acc\u00e9l\u00e9ration des bras, pr\u00e9paration des jambes puis acc\u00e9l\u00e9ration finale du ciseau.<\/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 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<h3 class=\"elementor-heading-title elementor-size-default\">D\u00e9ployer la progressivit\u00e9 en crawl<\/h3>\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>Le crawl est la nage la plus rapide et celle qui exploite le mieux la notion de progressivit\u00e9 gestuelle.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40134e4 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=\"40134e4\" 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\">Le mouvement commence par une <b>entr\u00e9e<\/b> de la <b>main<\/b> <b>loin<\/b> <b>devant<\/b> la <b>t\u00eate<\/b>. Durant cette premi\u00e8re phase, aucune pouss\u00e9e importante n\u2019est recherch\u00e9e. Le nageur cherche simplement \u00e0 positionner correctement sa main et son avant-bras.<\/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\">Progressivement, les <b>doigts<\/b> <b>s\u2019orientent<\/b> vers le <b>fond<\/b> tandis que le coude reste plus haut que la main. Cette position correspond au <u>catch<\/u>.<\/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\">Une fois cet appui install\u00e9, la <b>pression<\/b> exerc\u00e9e sur l\u2019eau <b>augmente<\/b> <b>progressivement<\/b>. Le nageur conserve la m\u00eame orientation de la main tout en acc\u00e9l\u00e9rant le mouvement.<\/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\">Lorsque la main atteint la zone situ\u00e9e entre le nombril et le bassin, <b>l\u2019appui<\/b> devient particuli\u00e8rement <b>solide<\/b>. C\u2019est \u00e0 ce moment que le corps se projette r\u00e9ellement vers l\u2019avant.<\/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-5814962 elementor-widget elementor-widget-text-editor\" data-id=\"5814962\" 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><span style=\"background-color: #fede6f; border-radius: 1000px; padding-left: 0.25em; padding-right: 0.25em;\">La pouss\u00e9e,<\/span><\/strong> se poursuit jusqu\u2019\u00e0 la cuisse avant que la main ne quitte l\u2019eau. Comme en papillon, le retour a\u00e9rien reste d\u00e9tendu afin d\u2019\u00e9conomiser de l\u2019\u00e9nergie.\u00a0<\/p>\t\t\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>L&rsquo;exercice du coach \u00a0: <\/strong>Nagez en crawl avec des poings ferm\u00e9s sur quelques longueurs.<\/p><p>\ud83c\udfaf Cet exercice aide \u00e0 ressentir le r\u00f4le de l\u2019avant-bras dans la prise d\u2019appui avant de retrouver une propulsion progressive avec les mains ouvertes.<\/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>La progressivit\u00e9 gestuelle est un principe fondamental de la natation : <span style=\"text-decoration: underline;\"><a href=\"https:\/\/open-swim.com\/fr\/progressivite-de-lentrainement-regles\/\">voir les 7 r\u00e8gles pour progresser durablement<\/a><\/span>. Avant de chercher \u00e0 pousser fort, le nageur doit apprendre \u00e0 construire un appui stable puis \u00e0 acc\u00e9l\u00e9rer progressivement son mouvement. Cette logique se retrouve dans les quatre nages, malgr\u00e9 des gestuelles diff\u00e9rentes. En d\u00e9veloppant cette capacit\u00e9 \u00e0 cr\u00e9er puis exploiter les appuis, vous am\u00e9liorerez votre efficacit\u00e9, votre \u00e9conomie d\u2019\u00e9nergie et votre vitesse de d\u00e9placement dans l\u2019eau.<\/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-da7ff79 e-flex e-con-boxed e-con e-parent\" data-id=\"da7ff79\" 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-e4126cc elementor-widget elementor-widget-heading\" data-id=\"e4126cc\" 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-77182b9 elementor-grid-6 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"77182b9\" 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-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-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\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/open-swim.com\/fr\/equilibre-en-natation-stabiliser-sa-nage-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\/03\/OS_Cassis-1-300x200.jpg\" class=\"attachment-medium size-medium wp-image-11794\" alt=\"nageur \u00e0 Cassis \u00e0 c\u00f4t\u00e9 des calanques\" srcset=\"https:\/\/open-swim.com\/wp-content\/uploads\/2026\/03\/OS_Cassis-1-300x200.jpg 300w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/03\/OS_Cassis-1-1024x683.jpg 1024w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/03\/OS_Cassis-1-768x513.jpg 768w, https:\/\/open-swim.com\/wp-content\/uploads\/2026\/03\/OS_Cassis-1.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\/equilibre-en-natation-stabiliser-sa-nage-2\/\" >\n\t\t\t\tL\u2019\u00e9quilibre en natation : comment stabiliser sa nage en 4 \u00e9tapes\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>La progressivit\u00e9 gestuelle est l\u2019un des fondements techniques de la natation. Pourtant, elle est souvent m\u00e9connue des nageurs d\u00e9butants et interm\u00e9diaires. Beaucoup cherchent \u00e0 pousser<\/p>\n","protected":false},"author":5,"featured_media":14744,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[213,216],"tags":[427],"class_list":["post-14872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-technique","category-entrainement","tag-cocon"],"acf":[],"_links":{"self":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14872","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=14872"}],"version-history":[{"count":5,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14872\/revisions"}],"predecessor-version":[{"id":15201,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14872\/revisions\/15201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media\/14744"}],"wp:attachment":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media?parent=14872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/categories?post=14872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/tags?post=14872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}