So once we've set the foundation of balance on your stomach, we're going to introduce a little bit of rotation here. First, Brad gets himself nice and balanced. And then he finds a good position in the pool and he simply rotates one of the shoulders out, goes back to the front. Balance rotates the other shoulder out. So this is starting to introduce rotation because you do definitely want to swim freestyle on your side. And if you can master balance without the deleveraging arm out front, you are going to have a such a better core and stable body line that as you progress forward, you can build a much better freestyle.

It's a great drill, obviously, for freestyle backstroke, making sure that we get the rotation. The trick is keeping the hips nice and flat. Naturally, we are going to rotate with that and keep our core engaged and make sure that we get the full rotation around without breaking our line.


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Head Lead Rotation