5 Swimming Drills to Take Your Academy’s Coaching to the Next Level

If you are running a swimming academy, you would know that every swimmer comes in with their own journey — overcoming fear, learning the basics, or chasing faster times. But whether it's a beginner or a competitive swimmer, there is one common challenge you have probably faced time and again — swimmers putting in all the effort but not moving forward.

This is where swimming drills can help you enhance your swimmers' progress. 

Swimming drills break down each stroke into its core elements — the kick, the pull, the breath, and the balance. They are not just exercises; they help swimmers develop a connection with the water. Once that connection is made, the real progress happens, keeping swimmers motivated and coming back for more.

That said, before we explore the five essential swimming drills that can help refine your swimmers' technique and boost performance, let's first understand what swimming drills are and why they matter. Let's dive in!

‍

What are swimming drills

Swimming drills are specific exercises designed to target one swimming stroke at a time. They break down each stroke into smaller components, allowing swimmers to focus on individual techniques, swim skills, or muscle groups.

The purpose of swimming drills is to help swimmers improve their form, build muscle memory, and ultimately create a smoother and more efficient stroke. For example, if a swimmer tends to lift their head too high while swimming, a coach might ask him to hold a tennis ball under his chin — a simple drill that encourages better head positioning.

By incorporating swimming drills into your training sessions, you can help swimmers refine their technique, swim with more confidence, and improve overall performance.

‍

Can swimming drills help in boosting swimmers’ confidence and performance

Absolutely! Each swimming drill comes with its own set of benefits that help swimmers fine-tune their technique while building confidence in the water. 

‍

• Strengthening muscles

One of the key advantages of swimming drills is their role in strengthening muscles. Drills are designed to isolate specific muscle groups that are essential for swimming. Some drills target the legs to improve kick strength, while others focus on the upper body, especially the smaller, often overlooked muscles that play a crucial role in overall swimming efficiency.

‍

• Improving efficiency and speed

Swimming drills are not only about technique. They also help swimmers become faster and more efficient in the water by enhancing both aerobic and anaerobic fitness.

• Aerobic Training: Think of this as endurance training — swimming at a steady pace for longer distances. Aerobic drills improve the swimmer's ability to swim for extended periods without exhaustion, making them more efficient with each stroke.
  
  
• Anaerobic Training: This is all about speed and power — short, intense bursts of effort that push swimmers to their limits. These drills help swimmers develop strength and increase their capacity to sustain higher speeds for longer durations.

By combining both aerobic and anaerobic swimming drills, swimmers can build stamina, increase speed, and swim more efficiently, meeting their performance goals faster.

‍

• Moving instinctively

Swimming involves mastering multiple elements — from body position and stroke technique to pace and breathing rhythm. So much to think about can feel overwhelming, especially for beginners.

Swimming drills create neural pathways in the nervous system, allowing swimmers to develop muscle memory. Over time, repeated practice makes these movements feel natural and automatic, rather than something swimmers have to consciously focus on with every stroke. The more instinctive their technique becomes, the more confident and efficient they will be in the water.

‍

5 essential swimming drills to improve technique and maximize performance

Becoming a great swimmer takes dedication, and swimming drills aren't always easy. But with consistent practice, drills can transform a beginner into a confident swimmer — and a good swimmer into a great one. Here are five essential swimming drills that can elevate your coaching and help your swimmers improve their performance. 

‍

1. Catch-Up drill

How to practice it

• Swim freestyle with a wider arm recovery, making sure your hand enters the water in line with your shoulder.
• Allow one arm to fully complete the stroke and return to the front before the other arm begins.
• Maintain a strong body position, keep your head steady, and breathe naturally.

What does it solve

• Helps to maintain momentum and improve efficiency through longer, controlled strokes.
• Promotes a steady rhythm and prevents fatigue with proper breath coordination.
• Maintains balance and ensures smooth movement by keeping hands on the correct side.
• Enhances power, stability, and overall effectiveness with strong body alignment.

Why it is effective

The Catch-Up Drill helps swimmers improve stroke timing, coordination, and body balance. It encourages a full range of motion, activating the back and shoulder muscles more effectively which can help prevent shoulder injuries. This drill is especially helpful for swimmers struggling with hand crossing at the centerline, promoting a more efficient and streamlined stroke.

‍

‍

2. Shark Fin drill

How to practice it

• Swim freestyle and pause during each stroke with one arm extended forward and the other arm bent, elbow pointing upward like a shark fin.
• Hold this position for 1-2 seconds, focusing on your balance, body rotation, and head position.
• Lower your hand back to your side, return to the shark fin position, and then complete the stroke without pausing again.

What does it solve

• Promotes a high elbow recovery for better stroke mechanics.
• Helps swimmers avoid a flat, rigid stroke by encouraging fluid body rotation.
• Improves stroke rhythm and balance.

Why it is effective

The Shark Fin Drill helps swimmers master body rotation and balance. By holding the shark fin position, swimmers learn to engage their core muscles, maintain postural control, and keep their body in a rotated position without falling flat. This drill builds core strength, sharpens stroke awareness, and promotes a more streamlined body position in the water.

‍

‍

3. Zipper drill

How to practice it

• Swim freestyle, but during the recovery phase, drag your thumb along the side of your body from your hip to your armpit as if you are zipping up a jacket.
• Focus on keeping your elbow high, allowing it to lead the movement.
• Fully rotate your body from one side to the other with each stroke, maintaining a steady rhythm.

What does it solve

• Keeps the body aligned and stable.
• Guides a clean, high elbow recovery.
• Fixes uncoordinated arm movements.

Why it is effective

The Zipper Drill helps swimmers master a high elbow recovery while keeping the body aligned and balanced. It builds better arm mechanics and eliminates unnecessary movements, making the freestyle stroke more efficient, and streamlined.

‍

‍

4. 3 Second Glided drill

How to practice it

• Begin in a streamlined position on your stomach.
• Rotate to one side with one arm extended forward and the other arm resting at your side.
• Hold this position for three seconds while performing three steady flutter kicks, keeping your core engaged and body aligned.

What does it solve

• Corrects flat strokes with better body rotation.
• Improves kick strength and rhythm.
• Activates the core for balance and control.

Why it is effective

The 3 Second Glide Drill focuses on improving kicking technique and body rotation. It allows swimmers to focus on a consistent flutter kick while engaging the core for better balance which are the key elements for an efficient freestyle stroke.

‍

‍

5. One-Arm Freestyle drill

How to practice it

• Begin by extending both arms straight in front of you.
• Choose one arm to move while the other stays stretched forward.
• Move your chosen arm through the freestyle stroke—reach forward, pull back through the water, and return.
• Turn your head to the side of the moving arm to take a breath, letting your body rotate smoothly.
• Keep your legs kicking steadily the entire time.
• After a set number of strokes or a certain distance, switch to the other arm.

What does it solve

• Ensures a high elbow for a stronger and more efficient pull.
• Develops smooth, controlled breathing with proper head alignment.
• Helps maintain balance and streamline position in the water.
• Teaches better coordination between arm movements, breathing, and kicking.
• Encourages a strong, engaged core for better stability and propulsion.

Why it is effective

The One-Arm Freestyle Drill isolates each arm’s movement to refine stroke technique. It enhances body rotation, balance, and stability while improving coordination and rhythm. It also strengthens muscles and builds endurance, helping swimmers develop a more efficient and powerful freestyle stroke.

‍

‍

How to get started with swimming drills for beginners

A strong swimming foundation begins with drills that focus on technique, control, and consistency. Here’s how to get started with swimming drills for beginners the right way.

• Be patient and focus on the technique

Mastering swimming drills takes time. Focus on slow, controlled movements to reinforce proper technique. The more precise your strokes, the more efficient and powerful your swimmers will be.

‍

• Stick to a structured plan

Random drills won’t get you far. Follow a well-designed training plan that gradually introduces new skills and builds on previous ones. This helps reinforce technique and ensures steady improvement.

‍

• Repetition is key

Doing a drill once isn’t enough. Repetition builds muscle memory and strengthens technique. Even experienced swimmers revisit basic drills regularly to maintain their form.

‍

• Focus on quality over quantity

Drills aren’t about swimming more laps—they’re about swimming better. Pay attention to the form, breathing, and stroke mechanics rather than just finishing the set.

‍

• Stay relaxed and engaged

Tension creates resistance in the water. Help your swimmers stay relaxed, maintain a streamlined body position, and glide smoothly through each drill for maximum efficiency.

‍

• Break down complex movements

If a drill feels too challenging, break it into smaller steps. Work on each part separately before putting it all together. This helps prevent frustration and allows for gradual improvement.

‍

• Use visual and sensory cues

Think about key cues while practicing—like high elbows, hips rotation, or keeping your head still. Visualizing and feeling each movement helps reinforce proper technique.

‍

• Track progress 

Maintain notes on what is working and where swimmers need improvement. Small adjustments over time lead to big improvements in speed, endurance, and efficiency.

‍

Train better, manage smarter and elevate your swimming academy

By focusing on technique, balance, and muscle memory, swimming drills help swimmers of all levels refine their strokes, build endurance, and improve overall performance in the water. Whether it is a beginner mastering the fundamentals or an advanced swimmer sharpening his skills, consistent practice with the right drills leads to meaningful progress.

‍

‍

But for swimming academy owners, managing swimmers at different skill levels can be a challenge. That’s where Classcard steps in. Our swim school management software streamlines scheduling and class booking, tracks attendance and student progress, and ensures every swimmer receives the right instruction at the right time. High Performance Sports Club is one such swimming academy that has transformed its operations with Classcard. Read their success story here.

With Classcard’s seamless management software in place, you can focus less on admin work and more on helping your swimmers thrive—while efficiently growing your academy. 

‍