Corkscrew Drill: Combining Backstroke and Freestyle for Core Engagement

The Ultimate Core-Strengthening Drill That Builds Rotation, Balance, and Stroke Synergy 

In swimming, the core isn’t just for aesthetics — it’s the central engine that connects every stroke, powers every turn, and stabilizes every glide. Yet most swimmers train their core on land with planks and crunches — while neglecting the most effective core builder of all: the water itself.

Enter the Corkscrew Drill — a dynamic, fluid, and highly effective technique drill that seamlessly blends backstroke and freestyle into one continuous, rotating motion. More than just a coordination exercise, the Corkscrew is a powerhouse for building rotational strength, core stability, and full-body synchronization — all while improving your backstroke and freestyle technique.

This isn’t just another drill. It’s a game-changer.

🌀 What Is the Corkscrew Drill?

The Corkscrew Drill is a four-phase, continuous rotation performed in one length of the pool:

1. Start on your back — in backstroke position

2. Rotate 90° to your side — transitioning into a side-float position

3. Rotate another 90° to your front — entering freestyle position

4. Complete the rotation 90° back to your back — returning to starting position 

You perform this full 360° rotation — in one continuous motion — while maintaining forward momentum, using only a steady flutter kick and minimal arm movement.

“It’s like swimming through a corkscrew — and your core is the spiral.”  

🔬 Why the Corkscrew Drill Works So Well

The magic of the Corkscrew lies in its demanding synergy:     

Core Activation	Constant rotation forces obliques, transverse abdominis, and lower back to fire continuously
Body Rotation Mastery	Teaches full-body rotation — critical for freestyle and backstroke efficiency
Balance & Control	Forces you to maintain alignment without arm support — perfect for stroke refinement
Stroke Integration	Links backstroke rhythm with freestyle propulsion — improves transition in IM
Low-Impact Strength	Builds endurance without weights — ideal for injury rehab or recovery days

💡 A 25m Corkscrew engages your core more than 10 minutes of land-based ab work — and it’s functional, not isolated.  

🛠️ How to Perform the Corkscrew Drill (Step-by-Step)

✅ Step 1: Start on Your Back

• Lie flat on your back in streamline position

• Arms at sides or extended overhead

• Begin a steady, small flutter kick — from hips, not knees

• Keep head neutral, eyes to the sky 

✅ Step 2: Rotate to Your Side (90°)

• Gently rotate your body to the right (or left)

• Keep your body in a straight line — don’t let hips or shoulders drop

• One arm stays extended overhead, the other rests at your side

• Continue flutter kick — no arm pull yet 

✅ Step 3: Rotate to Your Front (180° Total)

• Continue rotating forward until you’re on your stomach

• Now in freestyle position — eyes down, body aligned

• Begin light freestyle arm motion — just one full stroke to maintain rhythm

• Keep kick steady 

✅ Step 4: Rotate Back to Your Back (360° Total)

• Rotate smoothly back to your back

• Return to streamline position

• Complete one full 360° rotation — without stopping 

⚠️ Key Rule: No stopping. No pausing. No kicking hard. Keep it smooth and controlled.  

✅ Pro Tip: Use a Snorkel

• Eliminates head movement and breathing stress

• Lets you focus purely on rotation and body alignment

• Ideal for beginners or those working on core control 

📈 Progressions for All Levels    

Beginner	1 full rotation per 25m — use snorkel and fins	Control, alignment, slow rotation
Intermediate	2 full rotations per 25m — no fins	Core endurance, smooth transitions
Advanced	3–4 rotations per 25m — no equipment	Speed, power, integration with stroke
Elite	Corkscrew as part of IM transition drills	Link to freestyle-to-backstroke transition

💡 Start with 2–3 reps per set. Build to 6–8.  

🎯 Key Coaching Cues

🌀 “Rotate like a log — not a noodle.”

🧱 “Keep your body straight — no banana back.”

🌊 “Let the water turn you — don’t force it.”

💪 “Engage your core like you’re zipping up a tight jacket.”

🎯 “Your hips lead. Your shoulders follow.”  

🏊‍♀️ Sample Corkscrew Workout (45 Minutes)

Warm-Up:

• 400m easy choice

• 4 x 50m backstroke + freestyle drills 

Main Set:

• 6 x 25m Corkscrew (1 rotation per 25m) — use snorkel, rest 30s

• 4 x 25m Corkscrew (2 rotations) — no snorkel, rest 45s

• 3 x 50m Corkscrew (4 rotations) — no equipment, focus on speed and control

• 2 x 100m IM Order — focus on back-to-freestyle transition using corkscrew motion 

Cool-Down:

• 200m easy backstroke

• 5 min core mobility: cat-cow, thoracic rotations, side stretches 

🧠 Why This Drill Transforms Your Swimming    

Backstroke	Improves body rotation, prevents flat swimming, enhances streamline
Freestyle	Reinforces core-driven rotation, reduces over-rotation, improves catch timing
IM Transitions	Perfects back-to-freestyle turn — the most technical transition in IM
General Core Strength	Builds endurance, stability, and anti-rotation power — no weights needed

⚠️ Common Mistakes & Fixes     

Breaking body line (hips sagging)	Increases drag, loses efficiency	Engage core — imagine a string pulling your belly button to your spine
Using arms to rotate	Defeats the purpose	Keep arms relaxed — let rotation come from hips and core
Kicking too hard	Creates instability	Use small, fast flutter — like a hummingbird’s wings
Rushing the rotation	Leads to loss of control	Slow down — focus on smoothness, not speed
Looking up or down	Disrupts alignment	Keep head neutral — eyes fixed on the ceiling or floor

Final Thoughts

The Corkscrew Drill isn’t just another drill — it’s a masterclass in body control. It turns passive swimming into active core engagement. It transforms rotation from a vague concept into a powerful, felt motion.

Whether you’re a backstroke specialist, an IM contender, or a swimmer looking to build a stronger, more connected stroke — this drill is your secret weapon.

So next time you hit the pool, skip the crunches.Dive in.Let the water spin you.And feel your core ignite.

Rotate. Engage. Glide. Repeat. 

Because the strongest swimmers aren’t just fast — they’re unified. 💙🏊‍♂️