Enhance Swimming Skills with Drills
Are you looking to boost your swimming performance? Whether you're a novice
or an experienced swimmer, incorporating specific drills into your routine can
make a significant difference. Here are some creative and effective swimming
drills to help you improve various aspects of your technique.
6 Kicks – 1 Pull (6-1-6)
Focus: Kick efficiency, rotation, and body alignment.
How to: Start with one hand out front and the other by your side, with your core
rotated 90° to the surface. Do six kicks while looking at the pool's bottom. Then,
take one stroke and roll your hips to swap sides. Repeat every six kicks. Ensure
your head remains down during the stroke and initiate movement from the hips.
Modify the drill by adjusting the number of kicks or strokes to focus
on different elements. For example, increase to 12 kicks for more leg work or do
six kicks followed by three strokes to focus on body roll.
Swim with Fists
Focus: Utilizing forearms rather than just hands.
How to: Swim freestyle with your hands balled into fists. This drill helps you feel
the use of your forearm as a paddle. Focus on pointing your forearms down and
angling your elbows out to avoid slicing through the water.
Change your hand shape to experience different sensations under the
water. For example, make a heavy rock hand signal or an OK sign to feel the
water rushing over your knuckles and adjust your hand pitch accordingly.
Rotator KickFocus: Kick efficiency, rotation from the hips, and maintaining head position.
How to: Kick on your front with arms by your sides. After six kicks, rotate your
body from the hips into a side-lying position, then back to the front, and then to
the opposite side. Ensure your neck stays elongated, and twist from the hips
rather than the shoulders. Increase the challenge by reducing the number of kicks between rotations, forcing your core to work harder.
Double-Arm Pulls
Focus: Power and symmetry between arms.
How to: Perform the underwater portion of a butterfly stroke. Push off the wall
with both hands in front, then bend the elbows and push hands down and past
your hips. Glide with your head down, then bring hands forward under your
chest to repeat. Vary the power of your pulls or use paddles for added resistance.
Integrate into full stroke to feel the speed without rushing recovery.
Straight Arm Recovery
Focus: Hand exit, relaxed recovery, and straight alignment on entry.
How to: Finish your stroke with a hard push and accelerate your hand out of the
water. Keep your elbow locked to reach up high. As your hand comes over, relax
and place it straight in front of you for the next pull. Incorporate straight arm recovery into your full stroke if it feels beneficial. This technique is particularly useful for swimmers with poor shoulder flexibility.
By incorporating these drills into your swimming routine, you can enhance your
technique, efficiency, and overall performance in the water. Happy swimming!