SwimmersBest Drill of the Month: Single-Arm 6-Beat Kick Progression

SwimSwam thanks SwimmersBest for sponsoring “Drill of the Month.”  This is a SwimSwam recurring feature that brings drills and idea submissions from various creative and innovative coaches all over the world.

Sometimes, you just have to go back to basics with a nice simple freestyle drill progression. For this month, we went with a one-arm, six-beat kick progression, focusing on driving through the body rotation. To try out the drill, keep one arm at your side, while using the other to take regular strokes. Rotate as if you are using both arms, but just drive with the shoulder of the arm that’s down to rotate.

We’d recommend also trying this out with a snorkel if you’ve got one on hand.

Here’s a look at the progression.

Single arm 6-beat kick, emphasis on rotation with good kick

Both arms, but holding rotation and focusing on kick

Catch up, still thinking about rotation and kick


SwimmersBest is leading the way for the future of swim training equipment.  The company offers a broad range of solutions for improving stroke technique, kick technique, and breathing technique.   They provide swimmers, coaches, and teams with the tools they need to balance technique training with conditioning training.  By combining the best drills with the best tools, the SwimmersBest products give swimmers instant tactile feedback so they can adjust their technique efficiently.   The old way of having coaches constantly remind swimmers of their individual problems has proven to offer very little improvement in technique.  All SwimmersBest products are designed to constantly ‘talk to the swimmers’ so they can feel the problems and make corrections.   This unique approach means the swimmers are given negative feedback for incorrect stroke technique, which compels the swimmers to quickly correct the problem on their own. With a constant flow of new innovative product designs, SwimmersBest is a company that will continue to deliver solutions you need.






Swimming gear news courtesy of SwimmersBest, a SwimSwam partner. 

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About Torrey Hart

Torrey Hart

Torrey is from Oakland, CA, and majored in media studies and American studies at Claremont McKenna College, where she swam distance freestyle for the Claremont-Mudd-Scripps team. Outside of SwimSwam, she has bylines at Sports Illustrated, Yahoo Sports, SB Nation, and The Student Life newspaper.

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