Balance + 1 Drill

Understand Why We Do The Drill, :

  • Teaches you to transfer your good body position from the drill position into a freestyle stroke
  • Establishes alignment of head hips and heels through the breath
  • Teaches you to relax and let the water hold you up instead of fighting to stay afloat

How To Do It:

Body Position:

  • Laying face down in the water
  • Arms should be extended out in front of you in the “Number 11 Position”
  • Legs should be extended out behind you
  • Head and neck into a neutral position
  • Make your body as long as you can

The Movement:

  • Kick across the pool maintaining your body position
  • When you need to breathe, perform a Freestyle stroke, breathing to the side as you take the stroke
  • Once you have completed the freestyle stroke, return back to the Number 11 position until you need to breathe again

Things To Focus On:

  • Float as high as you can in the water especially as you transition from 11 to the stroke
  • Keep your head, hips and heels all in one straight line with each other
  • Do not allow your hips to sink when you begin to use your arms or turn your head to breathe – maintain your straight line all the way through.
  • Let your head move with the shoulders as you begin to take the breath, use your neck to turn your head back faster
  • Focus on extending your arm out in front of you and reaching forward.
  • Keep your ear as close to your bicep as you possibly can as you take the breath.
  • Only turn your head enough to get your mouth out the water. There isn't a big window of time to get this breath in, you have to be quick

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