Your head position may be a major factor keeping you from becoming the best swimmer you can be. 

The effectiveness of all strokes depends on head positioning, and when incorrect, misalignment of your body will result.  If your head lifts too high, your hips and legs drop causing a dragging movement, ultimately slowing you down.  Next thing you know, it feels like you are swimming uphill with your body struggling to make it to the other side of the pool.

Head Position Drill

To improve your freestyle technique, perform the Head Lead Kick Drill prior to your freestyle workout. This drill will enable you to feel the angle at which your head will cause your hips to fall, allowing you to adjust your head position accordingly.

• Start out by relaxing your body in a floating position with your arms at your side, kicking lightly.

• Begin floating with your eyes and head pointed forward, towards the other end of the pool.  At this point you will notice your hips and legs will be dragging in the water.

• Relax your neck until your nose points directly at the line on the bottom of the pool. Here you should feel your hips and legs rising up towards the surface.

• To breathe, pick your head up out of the water and breathe while looking at the other end of the pool.  Here you will feel your hips and legs drop significantly.  When done breathing relax your neck and you should feel your hips and legs rise back up to the surface.

Finis Posture Trainer

Another effective and quick way to optimize head position while swimming is through the use of the Finis Posture Trainer.  The Finis Posture Trainer can be worn comfortably throughout a practice.  The Finis Posture Trainer provides real time feedback.  When your head lifts beyond the optimal position causing your hips to drop, the Finis Posture Trainer will gently tap you on the back signaling you to relax your neck because your body is out of alignment.

Perform the mini set below while wearing your Finis Posture Trainer:

• 1×100  Swim looking forward so the waterline is at your forehead.

• 1×100 Swim with your Posture Trainer on.

• 3x: With your Posture Trainer on.

• 3×50 1st round breathing every 3 strokes, 2nd round breathing every 5 strokes, 3rd round breathing every 7 strokes. Pay close attention to your body rotation and hips in the water.

• 2×50   Sprint with your Posture Trainer on.  Focus on when you begin to feel the Posture Trainer tap you and work to keep it from tapping you throughout an entire 50 sprint.

• 6×25 Body roll drills with your Posture Trainer on focusing on spinal alignment and a relaxed neck.

Give this drill and set a try and watch your swim instantly become easier!

Have fun and and come back for more tips and sets to help bring your swimming to the next level!

Successful Swims Are Built With Endurance!