This drill corrects the dreaded "sunken hips."
To begin, you'll need a hollow noodle floatie that has a
smooth surface and a 10 foot piece of quarter inch nylon
Thread the rope through the center of the noodle and place
the noodle perpendicular across a lane by tieing each end of
the rope to the lane line (place the noodle about 6 yards
away from the wall).
Place a diving brick or marker on the bottom of the pool
directly below the noodle.
You are building an aquatic "high jump".
Have your swimmers put on fins and start at the wall facing
Swimmers should push off underwater on their front about 2
or 3 feet deep, starting the dolphin kick action.
When the swimmer gets close to the noodle, the idea is to
angle themselves upward so that their hands are headed for
the noodle and their head breaks the water just in front of
Just as the swimmers hands are about to touch the noodle,
they should pull their arms down as hard as they can (all
the way to their thighs)
This will create the necessary power to lift their body over
Once over the noodle, swimmers should curl their forehead
down so that the forehead enters the water first, followed
by hips and legs.
Once back under water, swimmers should use a dolphin kick to
The next swimmer in line then goes through the same circuit.
The idea is for your swimmers to perfect the arm pull so
that they clear the noodle as cleanly as possible
(preferably not even touching it).