9 Must-Try Freestyle Swimming Drills for All Levels
We all know that freestyle is the most popular stroke in swimming. It’s fast, efficient, and aesthetically pleasing to watch. But even the most experienced swimmers can benefit from incorporating some drills into their training routine.
Are you looking to improve your freestyle swimming technique? Want to become a stronger and more efficient swimmer?
Look no further! This curated list will dive into nine must-try freestyle swimming drills suitable for all levels.
- Dolphin Kicks
These freestyle swimming drills are excellent for strengthening your core and improving your body position. Begin by pushing off the wall in a streamlined position and perform dolphin kicks (a continuous undulating motion with both legs together) while keeping your arms stretched out in front of you.
This drill will help improve your overall body awareness and streamline, making you a more efficient swimmer.
Dolphin Kicks are not just about undulation and power but also rhythm and timing. They are often called the ‘fifth stroke’ in competitive swimming. This is due to their effectiveness in underwater propulsion.
The key to mastering Dolphin Kicks is understanding that the movement starts from the chest, flows through the hips, and ends with a kick from the legs. Incorporating Dolphin Kicks into your drill routine can drastically enhance your swimming speed and efficiency.
- Fist Drill
These freestyle swimming drills are perfect for refining your stroke and building upper body strength. Start by making fists with both hands and swimming the pool length using only your arms. The lack of hand surface area will require you to use more power and control in your arm movements, thus improving your stroke technique.
The fist drill also helps to increase the strength and endurance in your forearms, which can greatly improve your overall swim performance. This drill should not be overlooked, as solid arms are crucial for a powerful and efficient freestyle stroke. If you want to learn it, check out swimming lessons in Singapore.
- Catch-Up Drill
The catch-up drill is an excellent freestyle exercise for enhancing stroke efficiency and glide. Start by extending one arm straight in front of you in the water while the other arm performs a complete stroke cycle.
Once the stroking arm catches up and meets your lead arm outstretched in front, repeat the same process with the other arm. This drill emphasizes the importance of complete arm extension and a good glide, critical components of an efficient freestyle stroke.
Practicing the Catch-Up Drill in the long course pool allows longer strokes and more time to focus on technique, making it an integral part of any swim workout.
- Freestyle Drill
These freestyle swimming drills are an elemental aspect of any swim workout, helping swimmers fine-tune their freestyle strokes. In this drill, swimmers practice full-length freestyle, focusing on maintaining an efficient stroke technique throughout the long course pool.
To perform this drill, start by swimming a total length of the pool in freestyle. Pay close attention to your technique, ensuring that your body is streamlined, your strokes are long and smooth, and your breathing is synchronized with your strokes. Keeping your head steady and your gaze forward while your body rotates with each stroke is crucial.
As you swim, note any weaknesses in your stroke and work on those areas. This could be anything from improving your kick to refining your arm entry and exit. Remember, the goal is not speed but improving technique and efficiency.
- Sculling Drill
The sculling drill is a fundamental freestyle exercise that helps swimmers develop an efficient and powerful catch phase in their stroke. It involves moving your hands continuously back and forth in the water with fingers slightly apart, creating a pulling motion similar to scooping or “sculling” through the water.
This movement mimics the motion of your arms during the catch phase of your freestyle stroke. This allows you to feel and refine this essential part of your technique.
Sculling also helps strengthen your shoulders, forearms, and wrists while promoting proper hand placement and wrist control during the pull-through phase. As a result, this drill can greatly improve endurance in the water.
- Finger-Tip Drag
The finger-tip drag drill improves your freestyle technique while strengthening your core and upper body. To perform this drill, swim with one arm at a time, dragging the tips of your fingers along the water’s surface.
This drill helps you focus on keeping your fingers relaxed and promoting high elbow positioning during the pull-through phase. It also improves your body position in the water and increases stroke efficiency by reducing drag.
- Tarzan Drill
The tarzan drill is an advanced freestyle exercise that challenges swimmers to maintain proper form while incorporating fast and powerful movements. In this drill, you swim with your head out of the water, mimicking the “Tarzan” swimming style.
This drill develops your upper body strength and improves your ability to maintain a high tempo while swimming quickly. It also helps you adjust to choppy or rough water conditions, making it an essential skill for open-water swimming.
- One-Arm Drill
The one-arm drill is an excellent way to isolate each arm’s movements, helping you refine your freestyle stroke and swim more efficiently. To perform this drill, swim with one arm at a time while keeping the other arm by your side or extended in front of you.
This drill also promotes high elbow positioning during the pull-through phase and helps improve balance and body rotation while swimming. It’s an excellent way to correct any asymmetries in your stroke and improve overall technique.
- Side Kick Drill
The side kick drill is a great way to improve body rotation, balance, and rhythm during your freestyle stroke. To perform this drill, swim on one side with one arm extended in front of you and the other relaxed at your side.
As you kick and rotate from side to side, focus on maintaining a straight body position and keeping your head steady while your arms switch positions. This drill is also great for strengthening your core muscles, which are crucial for an efficient freestyle stroke.
This drill is particularly beneficial for improving balance and timing in the water. It promotes a long and smooth freestyle stroke, thus increasing the distance per stroke (DPS).
Learning New Freestyle Swimming Drills
Incorporating these nine freestyle swimming drills into your training routine can help you become a more confident and efficient swimmer. Remember to always focus on technique rather than speed. So dive in, embrace the drills, and watch your freestyle stroke transform before your eyes!
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