Freestyle 101

Kicking on your back with both arms extended above your head in “Position 11” helps you develop great body alignment for swimming backstroke and freestyle.  It will also help with shoulder flexibility.

Push off on your back and extend both arms above your head.  Hands should be directly above your shoulders, with palms facing UP.  Kick should be steady and gentle.

If you’re a triathlete or have muscular shoulders, this position can be a little challenging at first, making the hips and legs ride below the surface.

Make sure you’re really extending through the shoulders, and think about ROUNDING the shoulders and back.  This will make your body ride a little higher, making it easier to kick.  It will also improve your shoulder flexibility.

Keep practicing, with the feeling of being long and tall and horizontal in the water.  Feel the extension from the fingertips through the shoulders... and from the ribcage all the way down to the toes. 

You can also try this with only one arm extended.  This will get you ready for the next step, which is backstroke.

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Position 11 Kick on Your Back