Body Posture & Rotation

Body Posture & Rotation (skill)

Definition: A long flat body held neutrally at surface, with the hips and shoulders rotating with the arms as they spin through Position 11, underwater, and to the hip-line.

Core cues:

1. "Body should be mostly flat or neutral at the surface from chin to toes."
2. "Rotate on the spinal axis."
3. "Chin slightly tucked; avoid banana body."
4. "Arms travel through Position 11 but do not pause; any pauses should be minimal and in 'soldier' or at the hips."
5. "Hand exits the water with the thumb up, at apex of the arm stroke (90° to water) rotate palm out, then the pinky finger enters the water in Position 11."
6. "Maintain a constant flutter kick."
7. "boil the water"
8. "kick, squeeze their tummy gently, and slightly tuck their chins."

Coach interpretation:

• "Body should be mostly flat or neutral at the surface from chin to toes": Watch for a long flat body held neutrally at surface.
• "Rotate on the spinal axis": Watch for hip and shoulder rotation with the arms.
• "Chin slightly tucked; avoid banana body": Watch for a tucked chin and no banana body.
• "Arms travel through Position 11 but do not pause": Watch for arms traveling through Position 11 without pausing; any pauses should be minimal and in "soldier" or at the hips.
• "Hand exits the water with the thumb up, at apex of the arm stroke (90° to water) rotate palm out, then the pinky finger enters the water in Position 11": Watch for the hand exiting with thumb up, rotating palm out at apex, and pinky entering in Position 11.
• "Maintain a constant flutter kick": Watch for a constant flutter kick.
• "boil the water": Watch for flutter kicks near the surface.
• "kick, squeeze their tummy gently, and slightly tuck their chins": Watch for kicking, gentle tummy squeeze, and slightly tucked chins.

Teaching strategy:

Focus on body posture first; a long flat body held neutrally at surface. Add hip and shoulder rotation drills later as basic body line and balance is mastered.

Common errors and corrections:

• Dangling Feet: Encourage swimmers to "boil the water" near the surface with their flutter kicks to keep feet near the surface and maintain that good long body line and posture so that the body can rotate well. Fix this common mistake by asking swimmers to kick, squeeze their tummy gently, and slightly tuck their chins.

Progression:

Basic body line and balance comes before hip and shoulder rotation drills. Body posture is mastered first, then add hip and shoulder rotation drills later.