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Balance Drills

The goal is train your neuromuscular system to maintain perfect balance parallel to the surface, automatically. You can use fins for these drills if you are new to swimming and have not yet developed a propulsive kick. The important thing here is balance, not speed. Be sure that your balance comes from your core, not from propulsion.

 

When new swimmers begin doing this drill, they tend to drop their feet deeper and deeper into the water. To counteract this tendency, make a small splash at the surface every now and then. (But don't look back at your feet - that will make you sink!)

Back Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Arms: Relaxed at sides.
  • Shoulders: Release all tension. Relax and optionally round slightly toward the surface (this is backstroke position).
  • Head: Look straight up. Only the mouth, nose and eyes should be above water.
  • Back: Press your spine into the water between the shoulder blades. Do NOT arch your back.
  • Legs: Kick gently, keeping legs near the surface, barely disturbing it with thighs and feet. Minimize knee bend when kicking up toward the surface, and DO NOT bend your knees when kicking down into the water. On your back, most of your propulsion comes from kicking up toward the surface, so emphasize that.
  • Breathing: Use swimming breathing (out through the nose, in through the mouth). Avoid inhaling through your nose even though you are on your back - you will get splashed at some point and you will get water up your nose.
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Front Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Arms
    • Beginners: Extended out front.
    • Others: Relaxed at sides.
  • Head: Look STRAIGHT DOWN (except when breathing).
  • Breathing
    • Option 1: Lift your chin to breathe, and do it quickly because you will sink! (Beginners can scull with hands to provide a little support while breathing.)
    • Option 2: Roll onto your back to breathe. Take two breaths and get totally rebalanced at the surface before rolling back onto your belly.
  • Legs: Kick gently, keeping your legs near the surface, barely disturbing it with your heels. Focus on recovering legs toward the surface using your glutes. Do NOT bend your knees.
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Side Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.
  • Lower Arm: Extended palm down at shoulder depth
  • Upper Arm: Relaxed and resting on side and leg. Your entire upper arm - shoulder to fingertips - should be dry.
  • Head: Look STRAIGHT DOWN (except when breathing).
  • Breathing
    • Option 1: Rotate just your face to the air (regular freestyle breathing). Do NOT lift your chin. Keep the top of your head pointed forward.
    • Option 2: Roll onto your back to breathe (leaving that leading arm extended). Take two breaths and get totally rebalanced at the surface before rolling back onto your side.
  • Legs: Kick gently toward the wall (not the bottom). Do NOT bend your knees.
 

Extended Side Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.
  • Lower Arm: Extended palm down at shoulder depth
  • Upper Arm: Relaxed and resting on side and leg. Your entire upper arm - shoulder to fingertips - should be dry.
  • Head: Look STRAIGHT DOWN (except when breathing).
  • Breathing
    • Option 1: Rotate just your face to the air (regular freestyle breathing). Do NOT lift your chin. Keep the top of your head pointed forward.
    • Option 2: Roll onto your back to breathe (leaving that leading arm extended). Take two breaths and get totally rebalanced at the surface before rolling back onto your side.
  • Legs: Kick gently toward the wall (not the bottom). Do NOT bend your knees.
 

Dynamic Freestyle Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.
 

Dynamic Backstroke Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.
 

360° Dynamic Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.
 

Front Float Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.
 

I-Y-X Front Float Balance Drill

Begin with good posture (belly in, neck tall, chin back), and maintain good posture for the length of the pool.

  • Core: On your side: chest and hips are vertical.

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