Front Float Drills

These are stationary drills. There is no kicking or stroking. You should remain in one spot in the water. The goal is to train your neuromuscular system to maintain perfect balance parallel to the surface, automatically. You want to float at the surface like a log, balancing on your lungs. Allow your body to float by working with the water, not against it. Note that the model in the clips below is a very lean swimmer - and that she is wearing Alpha fins (which float) to assist with the learning process. This is not a matter of bone density or body fat percentage. It is a matter of balance and calm confidence in the water, and your will and self control. Start with Alpha fins or a noodle (or a friend) to support your feet. And when you are ready, let those go.

You can work on the Front Balance and Back Balance drills before mastering this set of Front Float drills, but mastery of the floating drills will make all of the balance drills (and swimming!) much easier.

For as long as you swim, you will need to return to these drills periodically to remind yourself that you can float effortlessly, parallel to the surface. Almost everyone can float right at the surface. Others will float very close to it. It's relaxed balance parallel to the surface that is most important.

Jellyfish Float

Use this drill to get relaxed floating at the surface.

1. Begin standing in the water, at least waist deep.
2. Take a deep breath and hold it, relax, bend at the waist and lean forward into the water, reaching toward the bottom.
3. Allow your arms and your legs to dangle.
4. Try to relax every muscle in your body and just float peacefully.

Front Float "I" Drill

Begin with good posture (belly in, neck tall, chin back). Take a deep breath, hold it, and lean forward into the water extending your arms forward.

• Arms: extend straight forward - keep them in the water.
• Head: look straight down.
• Breathing: hold your breath - do not exhale.
• Legs: allow your legs to float to the surface. They will not "want" to do this. Will them there. If that doesn't work, support your feet initially with a noodle or wear Alpha fins (which float) - or have a friend hold them with your heels just at the surface.

Go through a head-to-toes checklist releasing tension everywhere you find it. When you become totally relaxed, let go of the fins or any other support. You do not need them.

Front Float "Y" Drill

Perform this drill only after the "I" Drill above becomes comfortable. This will challenge your balance and train your body to remain calm as you begin moving body parts while balancing in a fluid. Move your limbs slowly for this.

1. Begin in the "I" position (see above).
2. Move your arms out to the "Y" position.
3. Move your arms back to the "I" position.
4. Move your legs out to an inverted "Y" position.
5. Move your legs back to the "I" position.
6. Repeat slowly for as long as you can maintain your balance, or for as long as you can hold your breath!

Front Float "X" Drill

Perform this drill only after the "I" Drill (above) becomes comfortable. This will challenge your balance and train your body to remain calm as you begin moving body parts while balancing in a fluid. Move your limbs slowly for this.

1. Begin in the "I" position (see above).
2. Simultaneously move your arms and legs out to the "x" position.
3. Move your arms and legs back to the "I" position.
4. Repeat slowly for as long as you can maintain your balance, or for as long as you can hold your breath.