If swimming were as simple as jumping in and hoping for the best, we’d all be Olympic gold medalists by now. But alas, even Michael Phelps didn’t start swimming like a fish—he had to master the basics, just like the rest of us.
Swimming drills for beginners are like learning to dance without stepping on anyone’s toes. They’re the essential moves that prevent you from looking like a synchronised swimmer auditioning for a slapstick comedy.
So, grab your goggles, muster up your best aquatic confidence, and let’s dive into the world of swimming drills. Practise these drills to perfect your strokes and become more confident in the water.
Breathing Drills For Swimming
Breathing is a critical aspect of swimming that often trips up beginner swimmers. Mastering the art of effective breathing can significantly enhance your swimming technique, making your strokes smoother and more efficient.
Breathing drills are designed to help you develop a proper breathing technique, improve lung capacity, and establish a consistent breathing pattern. Here are some essential breathing drills to get you started.
1. Bilateral Breathing Drill
Bilateral breathing, or breathing on both sides, ensures a balanced stroke and improves overall lung capacity. Swim freestyle, taking a breath every three strokes. Doing this can help new swimmers develop a good breathing pattern and improve their breathing technique.
2. One-Ear Breathing Drill
For this drill, swim freestyle and keep one ear in the water while breathing. This promotes a proper breathing technique by ensuring your head stays neutral, reducing resistance and helping you swim faster.
3. Three Strokes and Breathe
Many swimmers struggle with maintaining effective breathing patterns. Incorporate breathing drills like the “Three Strokes and Breathe” drill, where you swim freestyle and take a breath every three strokes. This ensures you get enough air and helps in expelling carbon dioxide efficiently.
Freestyle Drills
Freestyle swimming, also known as the front crawl, is often the go-to stroke for many swimmers. It’s all about efficiency, speed, and maintaining a good body position.
For beginner swimmers, perfecting the freestyle stroke involves focusing on key elements like arm movement, breathing patterns, and body alignment. Here are some essential freestyle drills to help you swim freestyle with ease and confidence.
4. Catch-Up Drill
The catch-up drill is excellent for improving your freestyle stroke. Begin by swimming freestyle, but only move one arm at a time. Keep the non-stroking arm extended in front of you until the stroking arm “catches up.” This drill helps you focus on maintaining a straight line and smooth, efficient strokes.
5. Finger-Tip Drag
This drill focuses on improving your hand entry and arm recovery. Swim freestyle, but as you recover your arm, drag your fingertips along the water’s surface. This helps keep your elbows high and encourages a smooth, relaxed stroke.
6. Zipper Drill
In this freestyle swim drill, you practise dragging your thumb along the side of your body from your hip to your armpit. This drill helps maintain high elbows and a streamlined position, promoting better body position and efficient arm recovery.
Backstroke Drills
The backstroke is smooth and relaxing but requires a good body position and effective arm and leg coordination.
Focusing on specific drills can help beginners improve their technique and build confidence. Here are some essential backstroke drills to enhance your stroke and ensure you effortlessly glide through the water.
7. Single-Arm Backstroke
For this drill, swim backstroke using one arm at a time while the other arm rests at your side. This allows you to focus on the technique of each arm stroke, ensuring proper rotation and a strong pull.
8. Kicking With A Board
Using a kickboard, practise your backstroke kick. Hold the board above your knees, and focus on generating power from your hips while keeping your legs straight and relaxed. This drill helps improve your kick’s efficiency and overall body position in the water.
Breaststroke Drills
The breaststroke is known for its unique timing and coordination between the arms and legs. Mastering this stroke can be a bit tricky for beginner swimmers.
However, with the right drills, you can enhance your stroke efficiency and overall swimming technique. Here are some essential breaststroke drills to help you perfect your stroke.
9. 2-Count Glide
The 2-count glide drill is designed to improve breaststroke timing and streamline position. After each stroke, glide for two seconds before starting the next one. Focus on extending your glide phase and reduce unnecessary movements.
10. Breaststroke Arms With Flutter Kick
This drill separates your arm and leg movements. Instead of the breaststroke kick, perform the breaststroke arm motion while using a flutter kick. This helps you concentrate on your arm technique and timing.
Butterfly Drills
The butterfly stroke is often considered one of the most difficult due to its demanding coordination and strength requirements. For beginner swimmers, breaking the stroke into manageable drills can make it more approachable and help improve technique. Here are some essential butterfly drills to enhance stroke and ensure a powerful, fluid motion.
11. Single-Arm Butterfly
Similar to the single-arm backstroke drill, the single-arm butterfly drill allows you to focus on the mechanics of each arm stroke. Swim the butterfly using one arm while the other rests at your side. This drill helps you practise the correct body undulation and timing.
12. Butterfly With Dolphin Kick
For this drill, perform the butterfly arm motion with a dolphin kick. This helps you concentrate on maintaining a strong, consistent kick while working on your arm technique and overall stroke rhythm.
General Drills
General swimming drills are essential for improving overall technique, strength, and water feel. These drills can be applied to various strokes and help build a solid foundation for more advanced skills. Here are some versatile general drills to enhance your swimming performance.
13. Sculling
Sculling drills are beneficial for improving your feel of the water and enhancing your overall stroke technique. There are various sculling drills, but a common one is the front scull. Extend your arms in front of you, with your hands slightly apart, and make small, quick movements to propel yourself forward. The drill helps you develop better control and sensitivity in the water.
14. Vertical Kicking
Vertical kicking is excellent for building leg strength and improving your kick technique. In deep water, maintain a vertical position and kick as if swimming.
Keep your arms crossed over your chest or above your head to focus solely on your kick. This drill is handy for improving your freestyle and backstroke kicks.
Conclusion About Swimming Drills For Beginners
Incorporating these swimming drills into your practice routine will make a difference in your technique and confidence in the water.
Consistency is vital, and focusing on proper form and technique will help you become a more proficient swimmer. So, start swimming and continue with these drills to perfect your strokes and swim fast!
If you’re looking to improve your swimming skills, JustSwim offers comprehensive adults’ swimming lessons and kids’ swimming lessons in Singapore. Our experienced instructors are dedicated to helping you master the fundamentals and progress to advanced techniques with personalised coaching and support.
Don’t wait any longer to dive into a new swimming adventure. Book a trial swimming lesson in Singapore today!
Frequently Asked Questions About Swimming Drills For Beginners
How Often Should Beginners Practise Swimming Drills?
Beginners should incorporate swimming drills into every practice session. Aim to dedicate at least 15-20 minutes of each session to drills, ensuring a balanced mix of stroke-specific and general technique drills.
Can I Practise Swimming Drills On My Own, Or Do I Need A Coach?
While having a coach can provide valuable feedback and guidance, many swimming drills can be practised on your own. Ensure you understand each drill’s correct technique and purpose before starting, and consider occasional sessions with a coach for personalised tips.
What Equipment Do I Need For Swimming Drills?
Basic equipment for swimming drills includes a kickboard, swim fins, and sometimes a snorkel for specific breathing drills. These tools help isolate different aspects of your stroke and improve your technique.
How Do I Know If I’m Doing A Drill Correctly?
Pay attention to how your body feels and moves during the drill. Ask for feedback from a coach or a more experienced swimmer if possible. Recording yourself while swimming can also provide valuable insights into your technique.
Can Swimming Drills Help Prevent Injuries?
Yes, swimming drills can help prevent injuries by promoting proper technique and reducing strain on muscles and joints. By gradually focusing on correct form and building strength, swimmers can minimise the risk of common swimming injuries.
