DRILL 1: BASIC BALANCE ON YOUR BACK

Why We Do It: This is the easiest way to relax and enjoy the support of the water. You don’t have to worry about breathing, so you can just lie there and experience balance. Effortlessness and stability are the key sensations of balance; learn them here then maintain in other positions.

Follow This Sequence (Kicking Gently at Each Step)

1. Hide your head. Your face should be parallel to the surface, with water wetting the top of your forehead, the bottom of your chin, and the corners of your goggles. Tuck your chin slightly to keep your head aligned. If other swimmers splash waves in your face, you can minimize this distraction by wearing nose-clips. Spend five to ten minutes simply getting your head position right or have a partner check the illustration and help. Patiently practice until it feels more natural and you’re comfortable with the water that close. In every subsequent drill, hide your head before doing anything else.

2. Make a “hull shape” with your back. It’s harder to balance with your shoulders back and your chest thrust forward. Round your shoulders slightly and shape your back like the hull of a boat. Keep your shoulders in this neutral position for all balance drills.

3. Press your “buoy.” You achieve balance by “lying on your lungs,” which are the most buoyant part of your body. Keeping your head hidden and your torso hull-shaped, lean on your upper back until your hips feel light. When you’re balanced, you’ll show a “dry patch of thigh” on each kick. But don’t let your kick become splashy; your knees and toes should just ruffle the surface. In subsequent drills, “lie on your lungs” in the same way.

4. Just lie there. The true test of balance is being able to do nothingwith your arms. If you need to brace yourself or scull with them, you aren’t balanced. When you are really supported by the water, you can use your arms just to help shape yourself into a torpedo. 

5. Time to practice. Limit repeats to 25 yards or less. As soon as you begin losing your sense of ease and relaxation, rest until you regain it.

Focus mainly on the sense of stillness produced when you can just lie there, kicking gently, and let the water do the work. Imagine being so stable that you could carry a champagne glass on your forehead. This feeling is a hallmark of balance! Keep it as you progress to other balance drills.