Basic Drills to Enhance Your Balance in the Water

Buoyancy, posture, and balance

Buoyancy, posture, and balance are the key elements for efficient, fast, and elegant swimming. Most swimming champions have learnt to exploit these key elements, either by help of their coach or by "trial and error" [more about the physical background of proper balance].

Basic Drill 1 Basisübung 1

1. Basic Drill

Kick easily on your left side with both arms hugging your sides. If your kick is not efficient you may try fins. Start with looking down (nose down) looking at the bottom of the pool. Do not lift your head to see at the end of the pool. Lean on your left shoulder until you feel supported by the water. Try to keep your right hip and arm clear of the water. You will probably find this is not as easy as it looks. Exercise as long as you feel comfortable. Stand up to breathe. Actually it is wise to start in the baby pool.

Once you feel balanced while looking down turn your head to breathe. Roll more toward your back if you feel uncomfortable on your side or if you cannot turn your head far enough for comfortable breathing. Hide your head, nose up (chin and forehead at the waterline) but in line with your spine. Exercise on both sides.

Basic Drill 3 Basisübung 3

2. Basic Drill

Once you feel completely balanced and relaxed with trailing arms extend your left arm out in front without changing your body position. Your arm should go straight in front (your hand should not come close to the surface), ideally there is almost no or no gap between the back of your head and your lower shoulder/arm. Keep leaning on your lower shoulder so your right hip and arm stay clear of the water. Practise on both sides. Ask someone to give you feedback from the deck and underwater.

Basic Drill 2 Basisübung 2

To breathe in, turn your face upwards (nose pointing straight up). Keep your head low so that only your face is above the water. For further details, see Basic Exercise 1. To breathe out, turn your head downwards. Your nose must point straight down.

If you feel comfortable with these basic drills, try backstroke or freestyle

If you want to swim really fast, stop thrashing about, relax and feel the water. Olympic coach Gennadi Touretski tells us: [Efficient Freestyle Swimming]