Key Points:

1. Body Rotation:

   • The aim is to rotate around a central axis running from the top of your head to your feet. Avoid rotating around your spine, as this leads to an inefficient “wagging” motion.
   • The rotation should be driven from your core, not your shoulders. Initiate the movement from your hips, engaging the lower core muscles and glutes to rotate the pelvis.

2. Head and Body Alignment:

   • Keep your head in a neutral position, looking about 45 degrees ahead. Your head should stay still as your body rotates.
   • If you’re using a snorkel, keep your head completely still; otherwise, minimise head movement as much as possible during the rotation.

3. Controlled Rotation:

   • Rotate onto one side, then the other, but avoid over-rotating if it causes your head to move too much. Only rotate as far as you can while maintaining good alignment.

4. Kick and Propulsion:

   • A strong kick is essential to help maintain balance and propulsion during the drill. Even if the drill feels challenging, focus on getting your rotation from your hips.

5. Breathing:

   • Try to breathe as infrequently as possible to maintain focus on body position and rotation. A snorkel can help reduce the need for head movement.

6. Progression:

   • As you get more comfortable with the drill, focus on speeding up your hip rotation. Keep the movement smooth and rhythmic, imagining your arms are following the rotation, even though they’re not actively moving.

Drill Execution:

• Perform the drill over 25 metres, followed by 25 metres of regular swim to transfer the technique into your full stroke.
• Focus on maintaining a high body position in the water (feet, hips, and shoulders aligned) while driving rotation through your hips.

This drill is challenging, even for advanced swimmers, but the goal is to build muscle memory for better rotation in your full stroke.