When we think of common swimming strokes, the front crawl, breaststroke, and butterfly typically come to mind. But these well-known techniques aren’t the only tools available to a skilled swimmer. There’s another, more classic method that is often overlooked today: the sidestroke.
What is sidestroke? Simply put, the sidestroke is a traditional swimming style performed on one’s side with a scissor-like kick and asymmetrical arm movements. Unlike more symmetrical strokes such as freestyle or breaststroke, the swimmer’s body remains sideways in the water.
Although less flashy than more popular strokes, sidestroke swimming can help swimmers improve their endurance, maintain easy breathing, and reduce strain on the neck and shoulders.
However, the sidestroke technique can feel tricky to master at first. Beginners often need help with balance, timing, or coordination. The good news is that you can learn how to execute sidestrokes like a pro with the right guidance.
In this blog, we’ll break down what sidestroke in swimming is and its key steps. We’ll highlight common mistakes, offer tips to improve your form, and explain why sidestroke can sometimes be more challenging to learn than other strokes.
1. Start With Your Body Position
Lie on your side in the water, with one shoulder pointing downward and the other upward. Imagine yourself slicing through the water’s surface as if lying on a bed. Keep your body as horizontal as possible—your hips, shoulders, and head should align.
Your head can comfortably rest on your lower arm like a pillow. Good posture sets the foundation for the rest of the stroke.
2. Focus On Arm Movements
In a sidestroke, your arms work in a “pick and place” pattern. The lead arm (the one closer to the bottom of the pool) reaches forward, hand just below the surface, ready to “grab” the water and pull it toward your chest.
The trailing arm (the one closer to the surface) rests near your hip and sweeps up to meet the lead arm at your chest before extending back to the hip.
A good mental cue:
- Lead arm: Reach forward, pull water toward your chest, then reset forward.
- Trailing arm: From your hip, slice toward your chest to meet the lead arm, then return to your hip.
This synchronisation ensures a smooth, continuous motion rather than a choppy, inefficient one.
3. Master The Scissor Kick
The legs perform a scissor-like motion. Draw your knees slightly up, then snap them straight, with one leg kicking forward and the other backwards.
Once you’ve propelled yourself forward, bring your legs back together, straight and in line with your body. The scissor kick should coincide with the arm pull, creating a powerful burst of propulsion.
A common mistake is performing a weak or poorly timed kick. To maximise efficiency, focus on a deliberate, strong snap of the legs.
4. Find Your Breathing Rhythm
One of the greatest advantages of sidestroke swimming is that you don’t struggle with breath control. Your face is partially above water, making it simple to breathe at will.
As a beginner, practice inhaling deeply and exhaling smoothly. To breathe properly, tilt your head slightly upward so that one eye and a portion of your mouth are clear of the surface. This will make it easy to inhale without interrupting your stroke.
Focus on exhaling fully through your nose or mouth as you maintain a steady head position. Avoid lifting your entire head, which can cause drag and disrupt your balance.
By keeping your top eye above the surface, you can maintain good peripheral vision, making it easier to spot landmarks or buoys. This stable, partially submerged vantage point supports comfortable breathing and effective navigation.
5. Maintain A Straight Line
If your hips drop, you’ll create drag and struggle to move forward. This is often caused by letting the upper torso twist too much or not engaging the core muscles.
Keep your body on a stable horizontal plane. Engage your abs slightly, think “tall and long,” and try to keep the top hip stacked directly over the bottom hip. Resist the urge to bend at the waist or let your hips sink. Engage your core muscles lightly to support your spine and maintain that long, horizontal position.
6. Start Slow And Build Rhythm
Ideally, your arms and legs should work in a fluid cycle: as the arms pull, the legs execute the scissor kick. If the timing is off, you’ll feel disjointed and unbalanced. So, you must not worry about speed initially.
Focus on form: slow, deliberate pulls with the arms, a crisp scissor kick, and easy breathing. Count “one” as your arms pull toward your chest and “two” as your legs kick. With repetition, the timing will become second nature.
7. Use A Kickboard Or Pull Buoy
Some beginners get sloppy with arm strokes, pulling too wide or in odd directions, while their legs perform weak, half-hearted kicks. Remember: sidestroke is about efficient motion. Keep your arm strokes narrow and smooth, and make sure your scissor kick is crisp and powerful.
Try using a kickboard or pull buoy to improve your leg or arm technique individually. Hold the kickboard with your top arm while practising the scissor kick, or place a pull buoy between your legs while refining your arm stroke.
8. Get Feedback
Consider taking a private lesson or asking a coach or experienced friend to watch your sidestroke and offer constructive critiques. Sometimes, small adjustments you can’t feel yourself are easily spotted by an experienced observer, helping you correct issues before they become ingrained habits.
Taking lessons can speed up your learning curve, as professional instructors know exactly what to look for and how to help you improve.
If you want a structured environment and personalised feedback, consider enrolling in swimming lessons in Singapore or another reputable program to ensure you receive top-quality guidance.
9. Practise Sidestroke Swimming In Shallow Water
If you’re feeling nervous about trying the sidestroke for the first time, begin in shallower water, where you can comfortably stand and rest when needed. Practising the arm and leg movements with minimal pressure helps you focus on the mechanics rather than worrying about treading water.
As you gain confidence and improve your balance, gradually move into deeper water, where you can refine your technique without fear. This step-by-step approach ensures you build a solid foundation before challenging yourself with more advanced settings.
Conclusion About Sidestroke Swimming Technique
Mastering the sidestroke swimming technique can significantly expand your aquatic skill set and enhance efficiency and comfort in the water.
With its gentle mechanics, natural breathing pattern, and energy-saving approach, the sidestroke remains a valuable addition to any swimmer’s repertoire, whether you’re training for endurance, exploring open-water environments, or simply looking for a more relaxed way to stay active.
Remember that proper guidance and consistent practice will speed up your progress, making it easier to overcome initial challenges.
If you’re ready to take your swimming journey further, consider enrolling in swimming lessons in Singapore by JustSwim, where experienced instructors will help you perfect the sidestroke and unlock your full potential in the water. Book a trial today!
Frequently Asked Questions About Sidestroke Swimming Technique
Is Sidestroke Good For Beginners?
Yes, sidestroke can be excellent for beginners because it allows for natural breathing and a relaxed pace. Its gentle mechanics and steady rhythm help build confidence and endurance.
How Can I Improve My Sidestroke Technique?
Focus on proper body alignment, coordinated arm and leg movements, and a smooth breathing pattern. Consistent practice, feedback from a coach, and step-by-step drills can quickly enhance your form.
Why Does Sidestroke Feel Challenging At First?
The sidestroke may initially feel difficult due to its asymmetrical position and timing requirements.
However, with patience and repetition, you’ll find your rhythm and experience the stroke’s full benefits.
Can Sidestroke Help Me Swim Longer Distances?
Yes, sidestroke’s energy-efficient mechanics and steady breathing allow prolonged swimming sessions. It’s valuable for building endurance and covering greater distances with less fatigue.
