A balanced body moves through the water faster and with less effort.
Drills aren’t just for kids—they’re the fastest way for adults to break bad habits and transform their freestyle. To swim efficiently, you need balance, alignment, and effortless control in the water. At Chicago Blue Dolphins, we focus on three essential drills—our “Big 3 Freestyle Balance Drills”—that build the foundation for smooth, powerful freestyle.
1. Torpedo
What It Is:
Kick lightly with your hands by your sides, head aligned with your spine, eyes looking down. Lean slightly forward on your chest until your hips rise and your body feels weightless in the water.
Why It Matters:
- Teaches true head–spine alignment and relaxed neck position
- Reveals the chest as the body’s tipping point for balance
- Encourages effortless horizontal alignment from head to toe
💡 Coach’s Tip: Keep your kick gentle—just enough to feel flow without strain.
2. Superman
What It Is:
Start like the Torpedo, but extend your arms straight forward, fingertips in line with your shoulders, angled slightly downward to release shoulder tension.
Why It Matters:
- “Taller is better”—the longer body line makes balance easier
- The subtle arm angle helps shift weight onto your chest for perfect float and glide
💡 Coach’s Tip: Think of stretching your body from fingertips to toes—length equals stability.
Drill #3: Skating
What It Is:
From Superman, roll slightly onto your side, one arm extended forward and the other resting near your thigh. Keep your head aligned, eyes down, and body just rotated enough for the upper arm to break the surface.
Why It Matters:
- The “fundamental posture of freestyle”—every stroke moves from Skate left to Skate right
- Streamlines your body through the water’s smallest possible opening
- Builds the core rotation and hip–shoulder connection that power your stroke
- Makes forward arm recovery natural and efficient
💡 Coach’s Tip: Feel your weight shift onto one “light” side—this is where power meets balance.
Ready to Transform Your Freestyle?
Learn how to master these drills and integrate them into your swimming practice.
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