Drill Library: Hip Led Body Roll

Understand Why We Do The Drill, :

  • Teaches you to maintain a straight line from head to heels through the rotation
  • Helps you learn to integrate your hips and core into your stroke
  • Teaches you to be patient and control your breathing

How To Do It:

Body Position:

  • Laying face down in the water
  • Hands at your sides
  • Legs should be extended out behind you
  • Head and neck into a neutral position
  • Make your body as long as you can

The Movement:

  • Complete 10 small fast kicks on your front then
  • Roll over onto your back and complete another 10 kicks before rolling back over to your front
  • Repeat the process until you complete the length

Things To Focus On:

  • Keep your head still! Imagine your neck is in a neck brace so you can’t turn your head independently of your shoulders. They turn together.
  • Head and shoulders turning together means you need to be patient with the breath, don’t rush the rotation so you can get to the breath quicker!
  • Make sure the rotation is led from your core and hips NOT the head.
  • Float as high as you can in the water
  • Keep your head, hips and heels all in one straight line with each other

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