The Best Swimming Drills for Young Swimmers

Introducing swimming drills to young swimmers is a fantastic way to help them develop essential skills, build confidence in the water, and improve their technique.

By incorporating a variety of drills into their practice routine, young swimmers can learn to swim more efficiently and effectively while having fun. Here, we explore some of the best swimming drills that can enhance a child’s performance and enjoyment in the pool.

1. Floating and Kicking Drills

Floating and kicking are foundational skills in swimming. Developing these abilities early on helps young swimmers feel more comfortable and confident in the water.

• Starfish Float: One of the simplest yet most effective drills for beginners. Have the swimmer spread their arms and legs wide like a starfish and float on their back. This helps them get used to the buoyancy of the water and learn how to balance.
• Kickboard Kicks: Using a kickboard, young swimmers can practice their kicks without worrying about arm movements. Swimmers should keep their legs straight and kick from the hips, maintaining a steady, rhythmic motion.

2. Breathing and Bubble Blowing

Proper breathing techniques are crucial for efficient swimming. Teaching young swimmers how to breathe correctly can significantly improve their endurance.

• Bubble Blowing: Encouraging young swimmers to blow bubbles helps them become comfortable with exhaling underwater. It’s a fun way to practice controlled breathing and reduce the fear of submerging their face.
• Side Breathing Drills: For freestyle swimming, side breathing is essential. Have swimmers practice turning their head to the side to breathe while using a kickboard for support to establish a steady rhythm.

3. Arm Movement Drills

Developing proper arm movements is key to efficient swimming. These drills focus on teaching the correct technique for different strokes.

• Single Arm Freestyle: Practice freestyle using one arm while the other arm rests on a kickboard. This helps them focus strictly on the pull and recovery phases of the stroke.
• Catch-Up Drill: Swimmers extend one arm out in front and wait for the other arm to “catch up” before taking the next stroke. This improves stroke timing and promotes a streamlined position.

4. Streamline Drills

Streamlining reduces drag and allows swimmers to move rapidly through the water.

• Streamline Glides: From a push-off position, swimmers extend their arms overhead, squeezing their ears between their upper arms. They should glide as far as possible without kicking to reinforce body positioning.
• Underwater Streamline Kicks: After pushing off the wall, swimmers remain in a streamlined position while performing a series of dolphin kicks underwater to maximize distance off each wall.

5. Coordination and Timing

Swimming requires precise coordination between different body movements.

• Three-Count Drill: For freestyle and backstroke, take three strokes with one arm before switching to the other. This isolates the timing and coordination of arm movements and breathing.
• Fingertip Drag Drill: Have swimmers drag their fingertips along the surface of the water during the recovery phase of freestyle to emphasize a high elbow recovery.

6. Balance and Core Strength

Good balance and core strength are essential for maintaining proper body position and stability in the water.

• Balance Kicks: Holding a kickboard with one hand and extending the other arm at their side, swimmers practice kicking while maintaining a perfectly balanced body position.
• Superman Drill: Extend one arm forward and the opposite leg backward while floating on the stomach. Switch arms and legs periodically to build core control.

7. Turns, Finishes, and Starts

Practicing the edges of the pool is vital for competitive swimming and overall fluidity.

• Somersault Turn Drill: Practice somersaults in the open water to simulate the motion of a flip turn before taking it to the wall.
• Sprint to Finish: Practice sprinting the last 5-10 meters to the wall to emphasize finishing strong.
• Track Start Drill: Practice placing one foot forward and one foot back on the starting block or pool edge to develop a powerful launch into the water.

8. Fun and Engaging Drills

Keeping swimming fun is essential for maintaining a young swimmer’s interest and motivation!

• Relay Races: Organize relay races where swimmers compete in teams to foster a sense of teamwork and friendly competition.
• Treasure Hunt: Scatter dive rings or safe pool toys at the bottom of the pool and have swimmers dive to collect them, naturally building underwater confidence.

Final Thoughts

Using a variety of swimming drills can greatly enhance a young swimmer’s trajectory in the water. From foundational skills like floating and kicking to more advanced techniques like turns and finishes, these drills cover all aspects of swimming. By ensuring a structured, fun, and supportive practice environment, young swimmers will reach their full potential and develop a lifelong love for the water.