Name
Do the Twist
Core Skill
Freestyle hip rotation
Who
Level 4 swimmers who can swim freestyle for at least 25 yards
What
A game that uses in-water mirrors to help swimmers practice and compare different ways of rotating their hips while swimming freestyle. Swimmers see their own hip movement in real time, making the abstract concept of rotation concrete and visual.
Want some in-water mirrors for your program? We use these:https://amzn.to/3MZYNXV
How
- Place the in-water mirrors on the bottom of the lane or pool, just far enough from the wall to catch the end of the streamline.
- Swimmers push off the wall in streamline, then swim freestyle for 3–5 strokes.
- As they pass over the mirrors near the T mark, the swimmer should wiggle their hips quickly, seeing how they move disconnected from the arm strokes.
- Swimmers then take another turn, this time locking their hips to their arm strokes: when the right arm pulls water, the right hip rotates toward the surface, and vice versa.
- Swimmers take a third turn where they wiggle their hips as fast as possible, looking at themselves in the mirror. After passing the mirrors, they do 3 more freestyle strokes locking their hips to their arm strokes to feel the difference between disconnected and connected hips when swimming front crawl.
- Repeat the game as many times as desired, or until the swimmers show improvement in their hip rotation.
Difficulties Instructors Might Face
- Some swimmers may have trouble seeing themselves in the mirror, especially if the water is cloudy or the mirror is dirty.
- Some swimmers may not be able to wiggle their hips fast enough, or may lose their balance or coordination while doing so.
- Some swimmers may not be able to feel the difference between disconnected and connected hips, or may not understand why it is important for freestyle efficiency.
- Some swimmers may get bored or distracted by the game, or may not take it seriously.