Over the past few years, waterproof cameras have seen significant improvements in quality and accessibility. They now serve as valuable tools for coaches to capture dynamic movements, analyze them using various software, and provide swimmers with objective and measurable feedback for improvement over time.

Despite the growing availability of underwater video technology and the ease of editing and sharing content via cell phones, many swimmers still lack access to facilities or coaches equipped with systems capable of delivering actionable feedback based on captured data. However, even without specialized equipment or a coach, most swimmers can utilize their smartphones for valuable feedback on observable aspects of their performance from the pool deck.

At Train Daly, we consider video feedback an essential teaching tool for enhancing swimming technique and drawing parallels between dryland exercises and their application in the water. Whether through in-person coaching participation in masters practices, or virtual training programs, swimmers have the opportunity to be filmed in various settings. They may also receive guidance on using their personal cameras and submitting videos for technique analysis sessions.

However, it's important to note that many swimmers send self-recorded videos with suboptimal viewing angles, portions of their bodies or strokes cropped out of the frame, insufficient lighting, and compressed formats that reduce video quality and clarity for effective feedback and annotations.

To address these challenges, we've identified four key areas with tips and tricks for capturing high-quality video to gain a clear understanding of your technique and access professional analysis and actionable recommendations for improved performance:

1. The Right Angles:

Capture videos from wide and side angles, as observing movements is best done at 90-degree angles.
Utilize a wide-angle lens or set the camera to the widest field of view for optimal coverage.
Ensure the swimmer's entire body remains within the frame, whether using a cellphone or underwater camera.
When using a cellphone, ensure framing by viewing the screen.
For underwater cameras, practice to maintain a lane-width distance between the swimmer and the camera.
In laned pools, select end lanes and position the swimmer along the far side of the lane line for space.
Alternatively, choose a neighboring, mostly unoccupied lane when shooting from the deck.
When shooting head-on, place the camera at the lane's end above the swimmer from the deck or just below the surface.
Have the swimmer swim approximately 10-15 yards or just beyond the flags, crossing over the black line into the wall.

2. Lighting:

Keep the light source behind the camera, directing light toward the swimmer.
Natural outdoor light is ideal, but position the sun behind the camera.
Consider adding a waterproof LED light attachment if your pool has poor lighting.

Camera updates often include upgrades to sensors that do increasingly better in lower light settings, with some front-end editing and filtering that are consumer friendly. Additionally most prosumer cameras have good automatic settings for the best lighting scenarios. If your pool has poor lighting, or you are shooting into a light source, a waterproof LED light attachment can be helpful to get better videos.

3. Video Clarity:

Use the latest camera with high resolution for the best results.
Shoot in an outdoor sunny pool with crystal-clear water.
Upload and share files using a cloud-based storage service to avoid compression and loss of quality.

4. Equipment:

For capturing high-quality underwater videos, having the right equipment and settings is essential to ensure clear and detailed footage for analysis and feedback:

GoPro action camera: Consider using the latest GoPro action camera for underwater shots. Set the camera to "super view" mode, capturing video at 5.3K and 60 frames per second or 4K and 120 frames per second. These settings provide the highest resolution possible, facilitating smooth frame-by-frame analysis for capturing screen grabs and annotations.
Camera Stabilization Software: GoPro cameras come equipped with stabilization software that eliminates shakiness and maintains focus on the horizon. This feature ensures a balanced shot, regardless of how fast your swimmer is moving, allowing you to capture steady footage while keeping pace.
Out-of-the-Box Settings: The default settings on GoPro cameras typically offer excellent lighting and high dynamic resolution, resulting in bright and bold colors. In most cases, little to no additional editing is needed, making it ideal for general stroke feedback and marketing content.
Long waterproof selfie stick: To capture stable footage from below the surface, use a long waterproof selfie stick. Extend it and hold it just below the water's surface while you walk alongside the pool or stand at the end of the lane for head-on views. The collapsible design provides stabilization for handheld content, whether you're in the water or above the surface.

Alternative Filming Techniques: If you don't have a selfie stick, you can hold the camera underwater or get in the water and pan the camera as the swimmer passes by for a few stroke cycles. Alternatively, consider enlisting the help of a lifeguard or another swimmer. Alternatively, set the camera at the edge of the pool or on a tripod to capture moments as you swim into or past the camera. This approach allows you to obtain both head-on and side views, above and below the water's surface.

Dome lens A dome lens can be a valuable accessory for simultaneously observing above and below-surface techniques. However, these lenses are better suited for videoing swimmers from within the water, capturing them as they swim by you while you pan the camera to record a few stroke cycles.
Sony A7iii mirrorless digital camera: For marketing materials or content for other brands, consider using a Sony A7rii mirrorless digital camera with a fixed focal length lens. This setup allows for greater focus and clarity on the subject, blurring the background for a softer and aesthetically pleasing cinematic effect.
Latest iPhone Pro Max: For more accessible yet high-quality shots, the latest iPhone Pro Max can be a great choice. Its action mode reduces shakiness for stable action shots, and the cinematic mode creates a high-end digital focus effect at a slightly more approachable price point.

These equipment options and settings provide you with the tools needed to capture exceptional underwater footage, making it easier to analyze and provide feedback on swimming techniques effectively.

I transfer video files to my iPad, allowing me to meticulously review them frame by frame. I capture key moments with screenshots and add annotations using the photo editing tool, including drawings, symbols, and text. These screenshots and videos can then be conveniently shared all at once in the highest quality format through Apple's "maildrop" cloud link sharing feature.

Following this, we conduct thorough reviews either in person or via video calls, utilizing screen sharing to provide feedback frame by frame. During these sessions, we break down the swimmer's stroke into each phase, identifying a starting point and a clear focus area for improvement. We also tailor specific drills and programming to address the swimmer's individual needs and goals, utilizing high-quality video examples.

If you're eager to enhance your swimming technique and achieve your best performance, don't hesitate to reach out with any questions you may have about capturing top-notch content, selecting the right equipment, and benefiting from expert feedback. Book your swim analysis session today to take your skills to the next level.

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Swim Technique Video Analysis: Capture, Analyze, and Improve Your Performance