Learning balance on your back is part of the equation of learning balance in any position.  It’s important to learn comfort in a 360° rotation.

Learning balance in all positions will help you build a smooth, clean and comfortable breath while swimming freestyle.

Lay back in the water with your hands at your side.  Start a gentle flutter kick and lean into the water with the middle of your shoulder blades.  Don’t lay your head too far back, but have a slight tilt to the chin so water won’t go up your nose.

Press your upper back in to the water so your hips rise to the surface.  Lean back to the point where the sides of your goggles are touching the surface of the water.

Continue to lean back until you can feel your hips right on the surface.  Also continue to experiment with just the right head position until you feel the most comfortable.

Keep the kick fairly straight, allowing the knees to just barely break the surface of the water.

Learning balance in all positions will lead you to a smooth and comfortable freestyle.

*If you're interested in seeing how you're doing on this drill, video yourself and upload your video to our [evaluation system] (http://goswim.upmygame.com/home.do).*

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Head Lead Back Balance