Backstroke Drills Head Lead Side Balance Drill

Head-Lead Side Balance Drill

The Head-Lead Side Balance drill is helpful in engaging the back, chest and shoulder muscles to provide better propulsion. It also reduces shoulder strain that causes injury to the swimmer’s shoulder. The body roll movement in the drill creates a momentum that provides extra power to the swimmer’s arms and legs.

  • Go to the shallow area of the swimming pool.
  • Push yourself off from the wall and lie on your back.
  • Keep your arms at your sides.
  • Do a flutter kick for propulsion.
  • Set your body in a straight line from your head to toes.
  • If in case your legs and hips have the tendency to drop, push down the back of your head and upper back into the water.
  • Make sure to look straight up.
  • Once you have gotten comfortable with the position, roll into a side position from the shoulders to the toes so the body is at a 45-degree angle compared to the water surface.
  • The body should roll except for the head. Always look straight up.
  • To be able to roll the body, kick harder with one leg. You should not use your arms. Make sure that your arms are always on the side.
  • Keep your legs and hips up and change to a point when you can push the upper body downward in the water to get some leverage. The leverage point is found somewhere in between the bottom shoulder and the spine.
  • Practice the drill on each side, making sure to change sides for each length.
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