Sculling Drill

The sculling drill is a swimming skill drill where you sweep your hands through the water in small figure-eight motions to learn how to hold and press the water. It builds feel and control in your forearms and shoulders, while your core keeps your body steady.

Start in a pool where you can stand or float comfortably. Push off into a prone position, face in the water, arms reaching forward just below the surface. Keep your hands flat, fingers relaxed and slightly apart, and your elbows nearly still at your sides.

Move your hands through small figure-eight patterns. Keep constant pressure on your palms, as if you are trying to hold onto the water rather than slap at it. Your wrists should stay supple, and your elbows should stay quiet. Use a light flutter kick to keep your body level, and keep your head in a neutral position.

Breathe in a controlled way by turning or lifting your head as needed, then reset before the next few strokes. If you need an easier version, place a kickboard under your chest or keep your feet on the bottom to reduce balance demands. To make it harder, lift your feet and rely only on your kick and sculling to stay afloat.

Fault: Slapping or chopping at the water with stiff wrists. Fix: Slow down and think about small, smooth figure-eight motions; keep your wrists supple and feel the water pressing against your palms.

Fault: Letting the elbows drift wide or the shoulders tense up. Fix: Keep your elbows quiet and close to your body, and relax your shoulders so the work stays in your forearms and hands.

Fault: Losing body position and sinking through the middle. Fix: Brace your core gently to keep a long, straight line from head to hips, and use a small, steady kick to stay on the surface.