Using your walls effectively in a race means not collapsing and crumbling during a turn when you push off. The quick change of direction can be a challenge to manage, even for the most experienced swimmer. This simple exercise can help you learn to use those forces for forward momentum after your turn. 

Depth Drop

The depth drop exercise helps you become better at absorbing force. Start by standing up straight atop a weightlifting bench or other platform that’s a couple of feet above the floor. 

Then, simply step off the bench and land on both feet with your legs and hips in a quarter-squat position—that means knees bent and legs strong to absorb the impact. Stop your momentum in that quarter-squat position, rather than allowing gravity to pull you down past that point. 

This easy exercise simulates planting your feet on the wall during a flip turn and sets you up to push off explosively in the opposite direction. As you practice this movement, you’ll be able to more effectively manage the force of landing and turning without letting your body or legs crumble into inefficient positions. 

Complete three sets of eight repetitions.