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Skills & drills Body Roll

The body roll will help you control your breathing and body rotation. The body roll is performed with both arms by your side while rotating slowly from side to side. By using a snorkel and fins, this drill allows you to focus on controlling your body rotation while keeping a good streamline.

How to do it 


  • Kick with both arms by your side, with your head in a neutral position, facing down

  • Now slowly rotate to one side, lifting one shoulder out of the water

  • Rotate back to neutral position

  • Repeat the same movement on the other side.

  • Make sure your hips and feet also turn to the side

Focus points 


  • During the roll, keep your head in a neutral position, facing down

  • Engage your core to control your movements

  • Maintain a constant kick to stay high in the water

Coach tip

Combine this drill with swimming freestyle with a snorkel. Focus only on body rotation and head position. By mastering this drill you will notice that your breathing becomes easier and your recovery a lot smoother. 

Equipment:

snorkel, fins

COACH TIP

In order to breathe bilaterally, you need to have good body rotation when swimming freestyle. The better you rotate to both sides, the easier it becomes to breathe to both sides. Practise the Body Roll and focus on rotating during the set to breathe more easily.

More coach tips?

coach tips
blog picture

One of the great myths in swimming is that we need to hold our breath while swimming. The other is that we should blow all our air out. In this blog we will explain why both is disadvantageous and how to breathe in the various strokes and stay as cool as a cucumber while doing so. 

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