7 Swim Drills for Improving Body Position That Transform Your Technique

Struggling with body position in the water can turn swimming from a joyful experience into a frustrating battle against sinking hips and dragging legs. Proper body alignment is the foundation of efficient swimming, reducing drag and allowing you to glide through water with less effort and greater speed.

Whether you’re a beginner or seasoned swimmer looking to shave seconds off your time, these seven targeted drills will help you develop the core stability and proprioception needed for that coveted horizontal position in the water.

Disclosure: As an Amazon Associate, this site earns from qualifying purchases. Thank you!

The Importance of Proper Body Position in Swimming

Proper body position is the foundation of efficient swimming. When you maintain horizontal alignment in the water, you significantly reduce drag which accounts for up to 30% of resistance swimmers face. Your streamlined posture allows you to slice through the water with minimal effort, conserving energy for longer distances and faster speeds.

Good body position also enables effective rotation, proper breathing, and optimal stroke mechanics. Without it, you’ll find yourself fighting against the water rather than working with it. Even advanced swimmers continuously focus on maintaining ideal positioning to enhance their performance and prevent injuries to shoulders and neck.

The Torpedo Drill: Perfect Your Streamline Position

The Torpedo drill is essential for mastering the fundamental streamlined position that serves as the foundation for all efficient swimming. This drill helps you develop the core stability and body awareness needed to maintain a horizontal, drag-reducing position in the water.

How to Perform the Torpedo Drill

1. Push off from the wall underwater with arms extended overhead, one hand gripping the other.
2. Keep your biceps pressed against your ears with face down.
3. Engage your core to maintain a straight line from fingertips to toes.
4. Gently flutter kick while holding this position for 10-15 meters.
5. Breathe by rotating to the side without lifting your head forward.

Common Mistakes to Avoid

1. Dropping your legs too low, creating drag and resistance.
2. Lifting your head to breathe instead of rotating the body.
3. Allowing your arms to separate or drift away from your ears.
4. Forgetting to engage your core muscles throughout the drill.
5. Rushing through the drill rather than focusing on perfect form.

The Superman Glide: Developing Core Stability

The Superman Glide is a fundamental drill that strengthens your core while teaching proper horizontal alignment in the water. This exercise mimics the iconic superhero’s flying position, helping you develop the stability needed for efficient swimming.

Mastering the Superman Glide Technique

To perform the Superman Glide, push off from the wall in a streamlined position with your arms extended forward. Gradually lift your arms slightly above water level while keeping your legs extended and toes pointed. Maintain this position for 3-5 seconds, focusing on keeping your body straight from fingertips to toes. Your core should be engaged throughout to prevent your hips from sinking.

Progression Options for Advanced Swimmers

Advanced swimmers can enhance the Superman Glide by adding distance challenges, aiming to maintain the position for 10-15 meters without breaking form. Try alternating between Superman Glide and regular streamline positions during one length to develop positional awareness. For an extra challenge, perform the drill with a pull buoy between your ankles to increase resistance and further engage your core muscles.

The Side-Kick Drill: Improving Rotational Balance

The Side-Kick Drill is essential for developing proper body rotation, a critical element that many swimmers struggle to master. This drill specifically targets your rotational balance while strengthening your core and improving your overall body position in the water.

Step-by-Step Side-Kick Instructions

1. Start by pushing off the wall on your side with bottom arm extended forward and top arm resting along your body.
2. Position your head in line with your spine, looking directly at the pool bottom.
3. Kick steadily with legs together while maintaining a tight core.
4. Keep shoulders stacked vertically rather than rolling forward or backward.
5. Switch sides after 25-50 meters to develop balanced rotation skills.

Breathing Techniques During Side-Kick

1. For side breathing practice, rotate only your head (not shoulders) to take breaths when needed.
2. Keep one ear in the water while turning just enough to clear your mouth and nose.
3. Exhale continuously underwater between breaths to establish rhythm.
4. Focus on minimal head movement to maintain proper alignment.
5. Practice bilateral breathing by alternating sides after completing full lengths.

The Catch-Up Drill: Enhancing Body Alignment

The Catch-Up drill stands as one of the most effective exercises for improving body alignment and stroke timing in freestyle swimming. This drill helps you develop a stronger sense of coordination while maintaining proper body position throughout your stroke cycle.

Proper Hand Position for Maximum Effectiveness

To maximize the Catch-Up drill’s effectiveness, position one arm fully extended in front while the other completes a full stroke cycle. Keep your extended arm at shoulder width with a slight downward angle, fingers together and slightly cupped. Your palm should face slightly downward, not flat, creating a natural extension from your shoulder through your fingertips.

Incorporating Breathing into Catch-Up Drill

Breathe only when the recovering arm reaches your extended arm position. Turn your head minimally to the side when the recovering arm finishes its underwater pull. Maintain a continuous rhythm by exhaling underwater between breaths. Practice bilateral breathing by alternating sides every few strokes to develop balanced technique and prevent creating asymmetries in your stroke.

The Dead Man’s Float: Refining Buoyancy Awareness

The Dead Man’s Float is a fundamental drill that helps you develop essential buoyancy awareness and relaxation in the water—key components for efficient swimming.

Relaxation Techniques for Better Floating

To master the Dead Man’s Float, take a deep breath and slowly lower your face into the water. Release tension in your shoulders, arms, and legs while allowing your body to find its natural floating position. Focus on keeping your breath steady and your muscles relaxed, even when you feel the urge to tense up. Remember that fighting the water increases sinking sensations.

Transitioning from Float to Swimming Motion

Once comfortable in the floating position, practice gentle kicks while maintaining a relaxed upper body. Next, incorporate small arm movements without lifting your head. Gradually introduce coordinated breathing by rolling slightly to one side, taking a quick breath, and returning to the float position. This smooth transition helps maintain the buoyancy awareness you’ve developed while adding propulsive elements.

The Six-Kick Switch Drill: Balancing Body Rotation

The Six-Kick Switch drill is a powerful technique for developing proper body rotation and maintaining streamlined body position throughout your stroke cycle. This drill strategically combines kicking and rotation to help you establish rhythm and balance in the water.

Counting and Timing Your Kicks

Start by extending one arm forward while the other rests at your side in a streamlined position. Perform exactly six flutter kicks while maintaining this position, focusing on keeping your body aligned. Count each kick deliberately—”one, two, three, four, five, six”—then switch arms with a single stroke motion. Maintain consistent timing between switches to develop a rhythmic pattern that translates directly to your regular swimming stroke.

Using Six-Kick Switch for Different Strokes

Apply this versatile drill to freestyle by emphasizing shoulder rotation during the switch phase while keeping your head steady. For backstroke, focus on maintaining a straight body line with shoulders perpendicular to the water surface during kicks. Butterfly practitioners can modify by using dolphin kicks instead of flutter kicks, concentrating on the undulating body movement. Always maintain core engagement regardless of stroke type to maximize the drill’s effectiveness for body position improvement.

The Vertical Kicking Drill: Strengthening Core Position

The vertical kicking drill transforms your understanding of core engagement while dramatically improving body position in the water. By working against gravity rather than with it, this drill builds exceptional core strength and body awareness that translates directly to better horizontal swimming positions.

Deep Water Safety Considerations

Never attempt vertical kicking drills without proper supervision in deep water. Wear a pull buoy around your chest if you’re new to this exercise for added flotation. Position yourself near a wall or lane rope for quick support if needed. Always practice with a buddy who can monitor your form and provide assistance immediately if you struggle.

Progressions to Increase Difficulty

Start with arms crossed over your chest for 30-second intervals before progressing to arms extended overhead, which significantly increases the challenge. Add eggbeater kicks to develop rotational core strength or try single-leg vertical kicks to target stabilizing muscles. For elite swimmers, incorporating weights such as water dumbbells or weighted ankles creates substantial resistance that builds power and endurance quickly.

How to Incorporate These Drills Into Your Training Routine

Mastering these seven body position drills will transform your swimming efficiency and speed. Start by adding 2-3 drills to your warm-up routine twice weekly focusing on quality rather than quantity. As your awareness improves you’ll naturally maintain better alignment during regular swimming.

Remember that perfecting body position isn’t just for beginners – even Olympic swimmers continuously refine these fundamentals. Be patient with your progress and use video analysis or coach feedback to track improvements.

Your investment in these drills will pay dividends through reduced fatigue increased speed and lower risk of injury. The horizontal streamlined position you’re developing is truly the foundation of efficient swimming in any stroke.

Frequently Asked Questions

Why is proper body alignment important in swimming?

Proper body alignment reduces drag, which accounts for up to 30% of resistance in water. A streamlined posture allows swimmers to conserve energy, swim longer distances, and achieve faster speeds. Good positioning also enables effective rotation, proper breathing, and optimal stroke mechanics while preventing injuries to shoulders and neck.

What is the Torpedo Drill and how does it help swimmers?

The Torpedo Drill helps master the streamlined position essential for efficient swimming. It develops core stability and body awareness needed for maintaining a horizontal, drag-reducing position. Perform it by pushing off from the wall with arms extended, engaging your core, and gently flutter kicking while maintaining the position.

How do you perform the Superman Glide correctly?

Push off from the wall in a streamlined position, then gradually lift your arms while keeping legs extended and toes pointed. This fundamental drill strengthens your core while teaching proper horizontal alignment. Advanced swimmers can add distance challenges or use a pull buoy to increase resistance.

What benefits does the Side-Kick Drill offer?

The Side-Kick Drill develops proper body rotation—a critical element many swimmers struggle with. It targets rotational balance while strengthening the core and improving overall body position. This drill helps maintain proper alignment during breathing and promotes bilateral breathing techniques.

How does the Catch-Up Drill improve swimming technique?

The Catch-Up Drill enhances body alignment and stroke timing in freestyle swimming. It helps develop coordination while maintaining proper body position throughout the stroke cycle. Position one arm fully extended in front while the other completes a full stroke cycle, ensuring the extended arm is at shoulder width.

What is the Dead Man’s Float and why practice it?

The Dead Man’s Float develops buoyancy awareness and relaxation in the water—key components for efficient swimming. Take a deep breath, lower your face into the water, and release tension in your body. This foundational drill helps swimmers become comfortable with floating before adding gentle kicks and arm movements.

How should beginners approach the Six-Kick Switch Drill?

Start by extending one arm forward while the other rests at your side. Perform six deliberate flutter kicks before switching arms with a single stroke motion. Focus on maintaining core engagement and proper body alignment throughout the drill. This technique develops rhythm, balance, and proper body rotation during swimming.

Is the Vertical Kicking Drill suitable for all swimmers?

The Vertical Kicking Drill should be performed in deep water with proper safety precautions—ideally with supervision and potentially using a pull buoy for support. While advanced swimmers can progress to using weights, beginners should start with arms crossed across the chest and focus on maintaining a vertical position while kicking.

How often should these drills be practiced?

Incorporate these drills into your warm-up routine 2-3 times weekly for optimal improvement. Consistency is key—even 5-10 minutes per session will yield results over time. Advanced swimmers should continue practicing these drills regularly as they form the foundation of efficient technique at all skill levels.

Can these drills help with specific swimming issues like sinking legs?

Yes, these drills specifically target common issues like sinking legs, improper head position, and ineffective body rotation. The Torpedo and Superman drills are particularly effective for correcting sinking legs by teaching proper core engagement and horizontal body alignment. Consistent practice will help integrate these corrections into your natural swimming motion.