This week at swimgym BODY ROTATION

Every week we provide you with new training goals, coach tips and a skill video to make you a better and faster swimmer. Watch the weekly video and read the SwimGym blog.

What do you think are the most important open water skills: the catch, the recovery or head position? These are important skills whether you are swimming in pools or in open water. But no, we are talking about other skills. Open water swimming is not the same as in a pool &ndash...

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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. 


snorkel, fins


To improve your body rotation, try to swim freestyle-pull with a pull buoy while keeping your toes together at all times. When your feet still tend to move, rotate the hips more along your longitudinal axis. This rotation will align your stroke and makes it smoother instantly.

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