Body balanced rolling (BBD) swim drill is best done with a training snorkel (http://www.swimoutlet.com/ProductDetails.asp?Click=1380540&ProductCode=1221&utm_source=soaffiliate&utm_medium=textlink&utm_campaign=1380540). Push off the wall in the same position used for front balance (FB) -- on your belly and with both arms at your sides, nose pointed down toward the bottom of the pool -- and begin kicking gently from the hips. Keep a tight line and keep enough pressure on your chest to stay balanced. Once you are balanced, roll onto your side. Keep your nose pointed straight down and keep your hands at your sides. If you keep a tight line and keep pressure on your chest as you roll, you will already be in a balanced position when you reach your side. Stay balanced while on your side. With your arms at your sides, you'll likely need a bit more pressure on your chest buoy to be balanced than when you had one arm extended in front. After you are well balanced, roll again to your front, keeping a tight line and pressure on your chest as you roll. Do this drill rolling in both directions.
1. As you roll from the front position to the side position, you should feel the strip of flesh from your shoulder to your writst become exposed to the air all at once without having to adjust your balance.
2. As you roll back to the front position, you should feel the cheeks of your butt become exposed to the air without having to adjust your balance.
3. To stay balanced, you may find that you need to keep a bit more pressure on your buoy when you are on your side than when you are on your front.
Spend time consciously shifting back and forth between holding a tight line and a schlumpy position. If you do this enough you wil set up an automatic feedback cycle that will set off alarms in your head whenever you begin to break out of good posture.
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