How To Rotate In Freestyle

Can you tell the differences between these two videos? See, the key lies in body rotation. After coaching several swimmers, I've realized that a lack of rotation is one of the most common problems and one of the biggest limiters of efficiency. Without proper rotation, your distance per stroke, which is how far you travel with every stroke, drops dramatically. And in swimming, the farther you move per stroke, the faster and more efficient you become. Looking at the first video, we can see a very flat freestyle. If we were to draw a line across the shoulders, they would barely move past it. This means we're not maximizing our reach or extending fully into the water. The result? We miss out on catching and pulling as much water as we could, leaving free speed and efficiency on the table. Now compare that to the second video. Notice how the shoulders consistently cross that same line? That's rotation in action, helping us extend our stroke and pull more water with every arm cycle. The movement should feel fluid and long. Let's look at three drills that help us unlock this rotation movement. The first is rotation kick. So you want to start in a streamlined position with your head down and your arms by your side. Imagine yourself elongating your spine. You want to feel tall and proud in the water. While keeping your head and eyes down, rotate your chest and shoulders so that one shoulder points towards the pool floor and the other towards the sky. Alternate sides slowly and in control. This exaggerates the rotational motion we want in our freestyle. To breathe, simply tilt your head slightly to the side. The next is free stroke hold. Swim three freestyle strokes, then pause and extend one arm forward while the other rests by your side. Hold this position for about six kicks. Your body should have the same level of rotation as before with one shoulder down and one shoulder up. This drill reinforces stability and balance in a rotated position. Repeat on the other side. And remember, turn your head to breathe, not your whole body. The third and final drill we can do to work on our rotation is single arm freestyle. This is my favorite freestyle drill. It isolates rotation and lets you feel how each side should be moving. Swim freestyle with one arm while keeping the other by your side. With every stroke, lunge forwards through the rotation. Your opposite shoulder should rise above the surface as you reach forward. Use your chest and shoulders to extend and catch the water deeply. The goal of single arm freestyle isn't speed, it's connection and control. Focus on slow, strong and deliberate strokes that maximize your feel for the water. With these drills, we're learning about the principles of rotation. If it's your first time trying then, I'd highly recommend using fins. You'll find that with a lot of them, especially rotation kick, practicing without fins is often very inefficient and most of the time you'll be worried about trying to maintain a good body position and stay afloat in the water. With your fins on, it's going to be a lot easier to focus on that technique without worrying about getting tired or fatigued. Your freestyle shouldn't be stiff or flat. It should flow with rhythm and movement. By rotating through each stroke, you'll improve your distance per stroke, reduce drag and swim more efficiently with less effort.