Key Points:

1. Body Position:

   • Begin in a face-down, loose streamline position with your arms shoulder-width apart.
   • Focus on floating, keeping your hips and shoulders as high as possible in the water.

2. Light Kick:

   • Use a light flutter kick to move forward. The goal is to maintain movement without exerting too much effort.

3. Breathing:

   • When you need to breathe, lift your head. This is when the drill truly begins—lifting your head causes your hips to sink.
   • The goal is to react by getting your hips back up after each breath, similar to what happens when you’re fatigued during a race.

4. Arms:

   • Keep your arms still and extended out in front of you while breathing. Don’t rely on your arms to support your balance—allow your hips to drop slightly.

5. Head and Neck Alignment:

   • Keep your head in line with your spine. Avoid looking forward, as this raises your head and can prevent your hips from rising.
   • Only the back of your head should be out of the water. Eyes should stay focused on the bottom of the pool.

6. Focus on Relaxation:

   • Keep your neck relaxed and in line with your spine. A tense neck or a head that’s too high puts unnecessary pressure on your shoulders, hindering efficient movement.

Drill Execution:

• Swim one length of the pool using this balance drill.
• Concentrate on keeping your body in a straight line and correcting your hip position after each breath.
• If you feel your hips aren’t rising, ensure your head is down fully.

This drill reinforces good body position habits and helps eliminate the tendency to lift your head too high, which can strain your shoulders during swimming.