Anna-Karin Lundin / swimming coach

Many swimmers unconsciously move the head while rotating. And since the head sits at the top of our spinal chain, even the smallest movements travel down through the whole body.

If the head moves:
• balance is affected right away
• spine bends, more drag is added
• body line breaks and starts to wobble

That’s why The Bottle Balance drill is such a powerful learning tool, it reveals exactly what the head does when we rotate.

Step-by-step:

1. Lie on your back with body long, use fins
2. Place a bottle on the forehead.
3. Start flutter kick with arms at sides.
4. Maintain a still head.
5. Every now and then, rotate the body.
6. Continue without dropping the bottle.

Want to make it even harder?
Balance a short-diameter bottle, here from @revviproducts . Even a tiny movement will knock the bottle off and I admit, this was a tough one. 🤯

THE AWARD: swim full stroke right away and feel the difference; the energy goes forward 🤜🏻🤛🏻.

Good luck!
Coach AK

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