Body rotation is a critical aspect of efficient and effective swimming. A good body rotation allows a swimmer to generate more power with each stroke and move through the water with less resistance. Here are four drills that coaches and swimmers can use to improve body rotation:
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Head-Lead Rotations: This drill focuses on isolating the upper body and working on the rotation of the shoulders and hips. Swimmers should start by floating on their back, with their head and shoulders lifted out of the water. They should then rotate their shoulders and hips in opposite directions, keeping their head in the same position. This drill can be done with a kickboard or pull buoy to emphasize the rotation movement.
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Single-Arm Drill: This drill focuses on the rotation of the upper body while keeping the lower body still. Swimmers should swim a length of the pool using a single arm, while keeping the other arm at their side. This drill can be done with a kickboard or pull buoy to help keep the lower body still and emphasize the rotation of the upper body.
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The six-beat kick drill: The goal of this drill is to practice body rotation with a steady, balanced kick. Swimmers should swim a length of the pool with a steady kick of six beats, each kick should rotate the body slightly, completing one full rotation by the end of the pool.
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Fists Drill: This drill encourages swimmers to rotate their body fully and use their core muscle, by holding fists together and tucking them close to the chest. Swimmers should swim a length of the pool, keeping their fists close to the chest and rotating the body fully with each stroke. This drill will help swimmers to develop a better sense of body rotation and a stronger core.
It's important to remember that body rotation is a complex movement that requires coordination of the entire body. To improve body rotation, swimmers should focus on proper technique and body position, as well as building core strength. Regularly incorporating these drills into training, along with focused and consistent practice, can help swimmers to improve their body rotation and overall swimming performance.
