This drill will help you gain control over your core and be aware of your movements in the water. Push off the wall on your stomach in streamline position and slowly rotate along your vertical axis onto your back. 

How to do it 

• Lower yourself underwater, falling forward on your stomach with your hands under the surface in front of you 


• Place both feet against the wall and push off strongly beneath the surface. Streamline first and start a flutter kick


• Now rotate to your side 


• Then rotate on to your back 


• Slowly exhale through your nose during the entire push off, this prevents water coming into your nose

Focus points 

• Your core is engaged the entire time – keep your belly button in en stretch out as much as you can


• Keep your head locked in between your arms, initiate body rotation with your shoulders 


• Kick on a steady pace to gain more control of your rotation


• Push off on a comfortable depth, make sure you are fully submerged

Coach tip

Once you have mastered this drill, you can try it the other way around. Push off on your back and slowly rotate to your stomach. This will help you learn the flip turn as well. Core control and body awareness in the water are key factors to master your technique.