What swimming with little rotation is
Swimming with little rotation means the shoulders and hips stay level as the arms turn over, instead of turning toward each side with every stroke.
Swimmers often describe it as swimming on their stomach the whole length.
Why it costs you
Without rotation the arms pull from a weaker position, and the recovering arm has to swing wide around the side.
Turning to breathe is harder too, which often leads to lifting the head instead.
How to fix it
Rotate the shoulders and hips together toward each side as each arm reaches forward, so the body turns as one piece.
Roll just enough for the recovering arm to clear the water, and keep the head still while the body turns around it.
More is not better. Rolling too far costs balance and often brings a crossover or a scissor kick.
One drill to try
- Kick on your side with the lower arm stretched forward and the top arm resting on your hip.
- After six kicks, take one stroke and roll to the other side.
- Keep the head still and looking down, and let the body do the turning.
How to film it so Llyr can read it
You can film this one side-on or head-on. Both views show how far the shoulders turn, so use whichever your pool allows.
Side-on, stand your phone on the deck level with your lane. Head-on, stand it at the end of the lane, facing you. Llyr shows you how to frame the shot.
Already have a clip? You can import a video you filmed earlier. Read the full filming guide.
What you see in Llyr
When the body stays level stroke after stroke, Llyr names it Little roll and shows it on a still from your own video.
Its glyph is a bracket spanning how far the shoulders turn, set against a dashed line.
The cue to take into your next set is Rotate to each side.
If your legs open as you breathe, read how to fix a scissor kick as well.
Llyr is a second set of eyes, not a coach. Check each correction on the replay, and if your coach sees it differently, go with your coach.