Drill Library: Balance Drill


  • Establishes alignment of head, hips and heels.
  • Allows you to feel the buoyancy of your body in the water.
  • Teaches you to relax and let the water hold you up instead of fighting to stay afloat.
  • Promotes a longer, taller body with good posture

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 raise your head (so only your mouth comes out the water) breath in through your mouth and place your head back down in the water.
  • Allow your hips to sink on the breath, then reestablish your balance position as quickly as possible.

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.
  • Keep the kick light and just strong enough to keep you moving forward
  • Don’t rush through the length