Here’s a fun and challenging way to check your head position.  You’ll need a small plastic cup or a water bottle.  Our favorite is the red plastic cups common for picnics.  Your goal will be to place the cup on your forehead and then perform various drills without allowing the cup to fall off.

The first thing to look for is how much water you put in the cup.  The water will add weight, but it can’t be so much that the cup is top-heavy… so typically, fill the cup a little less than halfway with the pool water.

Place the cup JUST above the goggles, they can actually be pressed right against the goggles.  Now, with both arms down to your sides, lay back into the water and start a gentle kick.  Don’t push off too hard or the cup will fall off.  Practice this for a few lengths, taking your time and staying relaxed.  If you need help with the kick, this is also a great time to use fins.

Once you’ve mastered keeping the cup on your head while flat on your back… start in the same position, but when you feel comfortable with the balance, slightly rotate one of your shoulders above the water.  Hold that position for a second or two, then rotate your body to the other shoulder up.  Continue keeping the head stable, with no movement, while rotating one shoulder up, then the other.

To really have some fun with this drill, once you get to your side, sneak your arm up along your side to the extended position.  When you feel comfortable, try to take a couple strokes while keeping the cup on your head.  

Keep the movement slow and controlled.  In time, you may be able to swim with a typical backstroke rate or even moving forward nearly a sprinting speed before the cup falls off.  The important aspect of this drill is to set up a stable head position.

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Cup on forehead - Backstroke