Dynamic Balance Drills

The goal is train your neuromuscular system to maintain perfect balance parallel to the surface, automatically, while you move from one balance position to another. You can use fins for these drills if you are new to swimming and have not yet developed a propulsive kick. The important thing is training perfect balance parallel to the surface. DO NOT get your balance from kicking hard (with or without fins).

Back-Front-Back
Balance Drill

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

With your arms at your sides, kick gently on your back.

Roll smoothly and evenly onto your belly. Do not lunge.

Kick on your belly for just a few seconds - looking straight down at the bottom of the pool.

Roll smoothly and evenly onto your back, and repeat.

4x90 Balance Drill

As above, but rotate in 90 degree increments. Do not spend too long in any one position, or you will run out of air.

Be sure that each movement is smooth and controlled.

Backstroke Balance Drill

This is an advanced drill. Do not expect to master this drill easily.

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

With your arms at your sides, kick gently on your back. Rotate onto one side, with your face looking straight up.

Every third kick, rotate to the other side. This is the six-beat kick (and body rotation) that you will use to swim efficient backstroke.

Freestyle Balance Drill

This is an advanced drill. Do not expect to master this drill easily.

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

With your arms at your sides, kick gently on your back. Rotate onto one side, with your face looking straight down.

Every third kick, rotate to the other side. This is the six-beat kick (and body rotation) that you will use to swim efficient freestyle.