Name
HLBw/R – Head Lead Balance with Rotation (Freestyle and Backstroke)
Core Skill
Body position, rotation, and breathing control in freestyle and backstroke.
Who
Swimmers at any level who need to improve body alignment, rotation, and breathing mechanics. Suitable for both front and back positions.
What
This drill focuses on keeping the head still and stable while rotating the entire body (hips and shoulders) from side to side. It can be performed on the front (freestyle) or on the back (backstroke). The goal is to maintain a streamlined “soldier” position with hands near the hips, and to use rotation to breathe or to improve body roll.
How
On Deck Review
Head Lead Balance with Rotation. Keep head aimed at one thing. Rotate whole body below the chin to the side. Aim toes in same direction as one ear. Rotate whole body, except head, the other direction. Head remains still. Focus on moving feet and toes to sides, along with belly button. Rest chin on shoulder.
In the Water – Front (Freestyle)
Keep body in soldier position. Hands near the hips. Head still and stable, looking down. To breathe, rotate head to ceiling with shoulder rotating up. Maintain a constant kick to keep body straight.
In the Water – Back (Backstroke)
Body in soldier position, kick with face up. Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides. Have constant kick to keep body straight.
Set Example
3 x Streamline on Back + 3 HLBw/R (alternating sides).
Difficulties Instructors Might Face
Swimmers often try to lift or turn their head independently of the body, which disrupts alignment. Emphasize that the head stays fixed—only the body rotates beneath it. Another common issue is losing the kick during rotation; remind swimmers to keep a steady flutter kick throughout the drill to maintain body position and momentum.
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