Understand Why We Do The Drill, :
- Teaches you to maintain a straight line from head to heels in a rotation positoin that has been exaggerated
- Establishes alignment of head hips and heels at the extreme ends of the rotation
- Teaches you to rely on your kick and core for balance when you breathe as opposed to your arms
- Promotes a low, risky, streamlined breathing position
How To Do It:
Body Position:
- Raise one hand up so that your fingers are pointed at the wall you are swimming towards while your other arm and hand should be at your side as if your hand was in your pocket
- Your belly button should be pointed to side wall of the pool.
- Your legs should be extended out behind you.
- Tuck your cheek into the armpit of your extend arm so your eyes are looking directly down
- Make your body as long as you can.
The Movement:
- Kick across the pool maintaining your body position
- When you need to breathe turn your head to the side while keeping your shoulder and body still
- Try to keep your head low with only one ear and one eye coming out the water as you look to the side to breathe
Things To Focus On:
- Float as high as you can in the water
- Keep your head, hips and heels all in one straight line with each other
- Stretch, reach and extend your lead arm in the direction you are swimming
- Keep your head still and your eyes looking straight down
- Only turn your head to breathe, don’t roll your whole body
- Do not turn your eyes to the sky to breathe – look to the side keeping one ear and one eye in the water
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