“Balancing” is an important part of swimming, regardless of which stroke you are doing. For that reason, it’s always a good idea to experiment with many different body positions. This drill is designed to help you find that balance, while removing the distraction of having to find air.

Also, this drill helps refine your freestyle kick because it changes the dynamic. The down kick, now becomes the up kick and vice versa. This, again, helps the swimmer find new aspects of the stroke that can help.

How to…

• Lie on your back and make yourself as tall as possible.
• Place your arms by your side.
• Lean back. Avoid “sitting” in the water.
• Kick from your hip, allowing you knee and foot to follow
• Once you have mastered this, add a roll.</li>

Coach’s Tips

• Try not to bring your knees or feet out of the water. If done correctly, the water at your feet will look like it is “boiling” because you are kicking water up to the surface. If it look like a volcano, you are probably kicking too high.
• If your legs are dropping, try dropping your shoulder blades deeper while pushing your hips up. Note: When you push your shoulder blades down, put you chin a little closer to your chest, otherwise water will wash over your face.
• Focus on using both sides of your feet. Kick water up to the surface with the top of your foot and down to the bottom with the bottom of your foot.
• Don’t bang your head on the side of the pool! Use the backstroke flags.