Do’s and Don’ts - Body Rotation
Poor body rotation is a common freestyle error that will rob you of power and efficiency.
Here’s why you want to correct this issue right away:
❌ DON’T
Flat: Shoulders are horizontal and create extra drag/resistance.
Short pull: Not extending the recovering arm fully underwater robs the pull of its potential.
‘Arming’ through water: Connecting a body roll to the pull generates much more power than using only the arms.
✅ DO
Good rotation: Shoulders and hips rotate from side to side, presenting a more narrow profile and less resistance.
Long pull: Rolling and reaching extends the pull and creates a long path with each stroke.
Body generates power: Good rotation allows the swimmer to pull with their entire body.
Remember the mantra “roll & reach,” and keep swimming!