We have a series of drills that we use to help you rotate your body more . And the first one we do is just simply a body rotation drill. With the fins on and, I want you to grab your snorkel. With your hands at your side, you gonna do six kicks on one side. And then you’re gonna snap your body, not slowly, but quickly to the other side. You don’t want to turn like the rotisserie chicken. You’re gonna be like a torpedo, going from one side to the other. The more you, the faster you turn, the more force you can generate to pull against. OK? So, six kicks on one side, then, a quick turn all the way to vertical to the other. Group one, ready! (Whistle blow!~) At the race club camps, teaching swimmers how to aggressively rotate their bodies during freestyle, is one of our highest priorities. The reason is that this motion, when timed correctly, is one of the most powerful ways we can increase the distance we move down the pool, each time we take a stroke. We call this body rotation a coupling motion, because when it’s coupled with the pull and the kick, it makes both of them more powerful. While rotation of the body is a vital part of developing a faster freestyle, it’s the speed of the body’s rotation that is most important in gaining the boost in power. If you turn the body slightly or slowly, you won’t see much change in the power. But if you turn the body quickly and aggressively, the increase in swimming speed can be dramatic. There are many dryland exercises that we practice at our Race club camps to develop the abdominal muscles used for fast body rotation. The bicycle situp. Zach Hayden keeps both legs off the ground, bending one knee at a time, while straightening the other leg. With his hands held behind his ears, he elevates his head skyward, trying to touch one elbow to the opposite knee. After returning to head back down toward the ground, he quickly elevates again and rotates the body to touch the opposite elbow and knee, repeating the motion quickly for 1 minute. 6! 7! 8! 9! Hold! And stop! Ah, here we ago! Ready! (Whistle blow!~) Lock the elbows! Rotate more ab! Rotate all the way back! Come on! Way back! That’s it! Elbows high! Smack her! Come on! Hard! Fast! Powerful! Keep the elbows high! Go! Right through! Right around! Go right on around all the way! Both directions! Elbows up! Come on! Get them up! Rotate! Rotate! Rotate back! Keep the elbows locked! That’s it! OK! Good!
With the roundhouse boxing exercise, Rebecca Soni keeps her arms elevated to a high position. She then uses the fast rotation of the body to tap the boxing mitts with the gloves, as she goes through the complete rotation for one minute. By using her body to generate the speed of the gloves rather than by throwing a punch each time, Rebecca builds strength in her core muscles required for fast body rotation in freestyle. Keep the elbows locked! That’s it! Rotate! Good! A lot of torso! That’s it! A lot of rotation in shoulders! Keep the elbows up! Come on! You’re slipping down. High elbow! Five more seconds. Come on!