Swimming Wall Breathing Drill

oec:swimming-wall-breathing-drill

A stationary swimming drill performed holding the pool edge to isolate and refine side-breathing mechanics and head rotation during freestyle kicking.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Wall-Hold Rotation, Freestyle Wall Breathing Drill, Wall Breathing Drill

How to do it

Setup

Grasp the pool wall or gutter with one hand while resting your other arm extended or relaxed at your side.
Float your torso horizontally at the water's surface with your face turned straight down toward the bottom of the pool.

Movement

Initiate a gentle, steady flutter kick from your hips to keep your legs buoyant and horizontal.
Exhale continuously and smoothly into the water through your nose or mouth.
Rotate your head to the side along your longitudinal axis until your mouth clears the water surface, keeping the bottom goggle submerged.
Inhale quickly through your mouth without lifting your head away from the water.
Rotate your face directly back down into the water and immediately resume gentle exhalation.

Breathing

Exhale continuously while your face is in the water, inhale quickly through your mouth as your face rotates to the side, and never hold your breath.

Cues

Rotate, do not lift
One goggle in the water
Blow bubbles steadily

Common faults

Lifting the head forward or upward out of the water to breathe.: Roll the head purely on its axis so the cheek stays flush against the water surface.
Holding your breath underwater and attempting to exhale and inhale while turned to the side.: Empty your lungs underwater beforehand so you only need to inhale when turning to breathe.
Allowing hips and legs to sink during the breath.: Maintain a continuous, relaxed flutter kick from the hips throughout the rotation.

Safety

Ensure comfortable water depth and practice in a safe aquatic environment.
Stop immediately and hold the wall if breathing becomes uncoordinated or distressed.

Muscles

Sternocleidomastoid prime mover
Splenius synergist
Quadriceps synergist
Gluteus maximus synergist
Rectus abdominis stabilizer
Obliques stabilizer

Joints

Cervical spine: Rotation
Hip: Flexion, Extension
Knee: Flexion, Extension

Details

Movement: Swim, Rotation
Modality: Sport, Conditioning
Mechanics: compound
Force: not applicable
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Pool
Record: Repetitions; or Duration
Load: none

Sources

wger: Wall-Hold Rotation (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

swimming-wall-breathing-drill.json