Revisiting the hover position at the wall, we’re going to focus on pushing off FLAT, with no body rotation.

Start in the hover position on the wall, with the hands sculling to hold you in place.

This swimmer uses two steps to help her fall down into position.  She repositions her feet, as well as pulling UP with the back of her hands.  These two actions work together to get her into the position she needs.  She then positions her hands in streamline and jumps straight off the wall with her eyes down.

Our next swimmer is sculling with the eyes up looking down the lane.  Without repositioning his legs, he turns his palms up and pulls his body down to the depth of the feet.  He then gets his hands in streamline and jumps straight off the wall with his eyes down.

Mastering these seemingly simple skills means you’ll leave the wall every time, knowing exactly what an elite swimmer knows.


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Push Off from Hover - Flat