Swimming Exercises: How to improve rotation in hips and spine

Swimming Tips by Dan Daly

Heres an athlete we’ve been working with to improve rotation in his hips and spine for better rotation and reach in his stroke.

As you see when he rotates right onto his left side, he gets a good turn, breaking the surface with his top shoulder and hip, clearing the way for his shoulder to recovery in a circular motion. When he rotates left, however, onto his right side, it's more square, and as a result, his shoulder gets jammed, traveling out wide to the side, shorting his stroke and streamline.

DALY Tip 1: 

Incorporate dryland drills with bands to improve your stroke's rotation and greater range of motion.