How to Improve Swimming Body Position in Water | FORM Swim
How to Improve Swimming Body Position in Water | FORM Swim
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Coach Tips: Essential Swimming Dos and Don'ts for Improved Body Position
February 20, 2024 | 2 min read
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In swimming, your body position is the foundation for everything else you do in order to swim fast. You can be very strong and powerful in the water, but if your feet are dragging on the bottom of the pool, you aren’t going to swim very fast.
Holding your body position so that your head, hips and heels are in line on the surface of the water will ensure that the power you use in the water results in propelling you forward instead of overcoming the drag you create. Improving your body position is a fundamental part of good swimming technique and will have long-lasting benefits as you continue to improve.
Check out our posts below for more detailed tips on what to do, and what NOT to do, in order to improve your technique which will lead to faster swimming.
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💡COACH TIPS Body Position Dos and Don’ts - Maintain steady kicking
Keeping a good balance between how you use your arms and your legs will let you easily maintain a good body position. Doing so significantly decreases your drag, and avoids using additional energy to keep afloat.
When kicking wide, you might feel that you’re working too hard with your legs, creating excess drag that is too difficult to overcome.
On the other hand, by kicking too slowly, you won’t create enough force in the kick to ensure that your heels stay close to the surface - which is needed to reduce your drag.
Sound familiar? We’ve got a suggestion for you -
🏊 By keeping your kick small and steady, you’ll minimize the energy you need to use to keep your head, hips and heels in line with the water’s surface. This significantly decreases the drag you create and ensures that all the power you generate in the water goes towards faster swimming, not just staying afloat.
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💡COACH TIPS Body Position Dos and Don’ts - Keep a stable head position
When swimming, your head leads the way. Keeping your head position stable is important to make sure your body stays streamlined and in the direction of where you want to go (hence the black line on the bottom of the pool we’ve all got a love/hate relationship with).
For most swimmers, your head will rock from side to side with each stroke. When this happens, the power driven by the arms dictates how your head is moving, leading the rest of your body to ‘snake’ through the water instead of going in a straight line.
Your shoulders should feel like they can roll independently from your head.
Try this before you hit the pool next -
As you are sitting, imagine rolling your shoulders from side to side, while your head stays still - this is exactly how you should move through the water. By keeping your head still, the rest of your body will follow your head straight down to the other side of the pool, resulting in an improved body position and increased performance 🏆
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💡COACH TIPS Body Position Dos and Don’ts - Head Pitch
“KEEP YOUR HEAD DOWN” - a common coaching cue most swimmers have been given throughout their lives. Whilst the cue remains true, it doesn’t paint the full picture of what you need to do with your head in order to maintain not just good head position, but proper body position as a whole.
Many swimmers often look up, towards the end of the pool. Since you are in the water, lifting your head up encourages the rest of your body to sink, creating a huge amount of drag. On the other hand, if you look too far down, you’ll end up burying your head, which also creates a significant amount of drag by burying your body under the surface of the water.
The 🔑? A neutral head position that is relaxed and allows you to maintain good posture. Typically, the optimal head pitch will have you looking towards the bottom of the pool, but about 1-2 metres ahead of you (instead of straight down). This will help keep your head, hips and heels in line with the surface of the water, decreasing drag and improving your overall performance.
If you’re looking for the perfect tool to measure your head position - we’ve got you covered. By using HeadCoach in your FORM goggles, you can now receive real-time feedback on your head pitch as you swim. Follow the link in bio to learn more 📲
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FORM goggles, smart goggles, swim tips, how to swim, freestyle swimming, swim coach, swim bike run, triathlete, triathlon training
Get Prepared for Your Next Triathlon with FORM
If you want to learn how to swim freestyle or to dial in your freestyle swimming technique with these tips on improving your swimming body position, add FORM goggles to your gear bag. With FORM, you can see real-time data directly in front of your eyes while you swim. Identify when your technique is dropping off and adjust your form using pace, stroke rate, and distance per stroke data.
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