By Andy Jacobs

Today, I want to chat about something that’s a game-changer in open water swimming – improving body rotation for better propulsion. As an open water swimmer myself, I’ve learned that mastering this skill can really give you the edge, especially when you’re out there battling the waves and currents.

First off, let’s talk about why body rotation is so crucial in open water. Unlike the calm waters of a pool, the open water is unpredictable. Good body rotation helps you cut through the water more efficiently, saving energy and increasing your speed. It’s all about making each stroke count, especially when you’re dealing with choppy conditions.

Now, I’ve tried a bunch of drills over the years, and I’ve found a few that really work wonders. These drills can be done right in the open water, which is perfect for getting used to the conditions you’ll face in a race or during a long swim.

One of my go-to drills is what I call the ‘One-Arm Reach’. It’s pretty simple but super effective. You start by extending one arm forward, keeping it there as you take several strokes with the other arm. This drill forces you to rotate your body to breathe and to keep moving forward. It’s a bit challenging at first, but it really helps in getting that feel for rotating your body.

Another drill I swear by is the ‘Kick and Roll’. For this one, you’ll need a kickboard. Hold the kickboard out in front of you and kick as you normally would. Every few kicks, roll your body to one side, then the other, mimicking the body rotation you’d have while swimming. This drill is great for focusing on the hip rotation part of the stroke, which is key to efficient swimming.

Now, let’s not forget about the ‘Zipper Drill’. Imagine there’s a zipper running along your side, and each time you take a stroke, you’re pulling that zipper up. This visual helps in ensuring you’re rotating enough on each side. It’s a bit of a mental game, but it really helps in getting that exaggerated rotation, which you can then tone down to a more natural movement.

But here’s the thing – drills alone aren’t enough. You’ve got to be mindful of your technique during your regular swims too. I always focus on making sure I’m not just rotating my shoulders, but my hips as well. It’s like your whole body is one long, twisting corkscrew moving through the water.

And don’t forget, breathing plays a big role in body rotation. I try to keep my head in line with my body, turning just enough to breathe. It’s tempting to lift your head too high, especially when you’re trying to spot landmarks or other swimmers, but this can throw off your rotation and slow you down.

Now, a word of advice – don’t get discouraged if you don’t get it right away. Improving your body rotation is a process, and it takes time to get it spot on. The key is to be consistent with your practice and to always be mindful of your technique, even when you’re tired or pushing hard.

Incorporating these drills into my training routine has made a massive difference in my open water swimming. Not only am I faster, but I’m also using less energy, which is crucial in long-distance swims or races. Plus, there’s something incredibly satisfying about gliding through the water with that smooth, efficient rotation.

So, there you have it – a few drills and tips to improve your body rotation for better propulsion in open water swimming. Give them a go and see how they work for you. Remember, every swimmer is different, so it might take a bit of tweaking to find what works best for you. But stick with it, and you’ll be amazed at the difference it can make. Happy swimming, everyone!