Streamline Push-Off

The Streamline Push-Off is a swimming skill that teaches your body to move through the water with as little drag as possible. It trains your core, lats, and quads to hold one long, tight shape while you glide off the wall.

Start in the pool, underwater or at the surface, facing the wall. Place your feet against the wall with your knees bent and your toes pointed up the wall. Put your arms straight overhead, hand over hand, and squeeze your arms in so your biceps touch or come close to your ears.

Take a breath, then push off the wall by straightening your legs. As you leave the wall, bring your face down between your arms and stretch your body into a tight line from your fingertips to your toes. Stay in that long position and hold the glide before you start stroking or breaking the surface.

Breathe out slowly through your nose while you glide, keeping your belly tight so your hips do not sink. To make it easier, push off the wall and glide for just a second or two. To make it harder, stay in the streamline longer or add a dolphin kick while holding the tight line.

Fault: Arms spread wide or hands separated overhead. Fix: Keep the arms hand over hand and squeeze the ears with the arms so your head stays between your biceps.

Fault: Body bends at the hips or knees drop. Fix: Pull your ribs down and squeeze your glutes to keep a tight line from fingertips to toes.

Fault: Breaking out into a stroke too soon. Fix: Hold the glide before breaking out; count to two or three before you take your first stroke.