Image: @MIKE2SWIM
Paddlehead Drill
Use this wacky drill to improve head and body position in freestyle and backstroke
This drill challenges you to keep a straight bodyline in freestyle and backstroke.
Place a flat hand paddle on your forehead with the straps facing away from your head. If you’re newer to the drill, start with a smaller paddle, as that may be easier to work with.
Push off the wall and swim freestyle while keeping the paddle stuck to your head. The force of the water will keep the paddle in place if your head position is correct. Keep driving your head down as you're swimming to keep the paddle in place.
When you need to breathe, rotate your head to the side while keeping the paddle in place. Keep your chin tucked and your head down to avoid losing the paddle. If you lift your head or move it incorrectly, the paddle will slip, providing instant feedback that you’re out of alignment.
For an extra challenge, you can also do this drill using corkscrew stroke—rotating the body from freestyle to backstroke with each arm pull. This variation reinforces proper head position in backstroke in addition to freestyle. When doing this version, whether you’re on your front or your back, make sure that you always feel like you're swimming downhill.
Training with a USMS club and working with a coach can help you continue to improve your technique.
